Comparing Nutrients in 1 pound Crackers, multigrain VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, multigrain	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	75.4% 2186kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	95% 93g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	386% 6.18g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	279% 47.3g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	11% 14g	130g per day for Men 19-50 years
Sugars	75% 54.4g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	41.8% 16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	76.8% 1mg	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	117% 467μg	80.5% 322μg	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	186% 168mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53% 7.94mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	37.8% 0.34mg	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	147% 11.7mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	189% 1324mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	215% 118μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	267% 4005mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, multigrain VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, multigrain versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, multigrain vs Cooked Broccoli Raab:

• 1 pound of Crackers, multigrain has 3.1 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 7.1 times more Vitamin K than Crackers, multigrain.
• 1 pound of Crackers, multigrain have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, multigrain as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, multigrain vs Cooked Broccoli Raab:

• 1 pound of Crackers, multigrain has 2 times more Copper, 2 times more Iron, 3.6 times more Phosphorus, 20.1 times more Selenium, 15.8 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 8.4 times more Calcium, 2 times more Potassium and 36.6 times more Water than Crackers, multigrain.
• Both Crackers, multigrain and Cooked Broccoli Raab contain similar levels of Magnesium per one pound.
• 1 pound of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, multigrain has 19.3 times more Energy, 39.2 times more Fat, 37.1 times more Saturated Fat, 6.8 times more Omega 3, 336.7 times more Omega 6, 21.7 times more Carbohydrate, 19.4 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6