Comparing Nutrients in 1 pound Crackers, melba toast, rye (includes pumpernickel) VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli Raab	Recommended Dietary Allowance
Energy	61% 1764kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.05g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.06% 0.77g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	95% 36.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	94% 52.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 386μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli Raab	Recommended Dietary Allowance
Calcium	35.4% 354mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	209% 16.7mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	78% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	119% 830mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	319% 176μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	272% 4078mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, rye (includes pumpernickel) versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, melba toast, rye (includes pumpernickel) vs Broccoli Raab:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Crackers, melba toast, rye (includes pumpernickel) vs Broccoli Raab:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 9.5 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 38.7 times more Selenium, 27.2 times more Sodium and 1.8 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.4 times more Calcium and 18.9 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Broccoli Raab contain similar levels of Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 17.7 times more Energy, 6.9 times more Fat, 42.8 times more Omega 6, 27.1 times more Carbohydrate, 3 times more Fiber and 3.7 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Omega 3 than Crackers, melba toast, rye (includes pumpernickel).
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6