Comparing Nutrients in 1 pound Crackers, saltines, low salt (includes oyster, soda, soup) VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Broccoli Raab	Recommended Dietary Allowance
Energy	66% 1910kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	124% 2g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	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	259% 337g	9.94% 13g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.44% 1.04g	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	% 1.04g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	34.6% 13g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	77% 43g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	231% 2.77mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	159% 635μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34% 5.1mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Broccoli Raab	Recommended Dietary Allowance
Calcium	54% 540mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	291% 23.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	72% 503mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) 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, saltines, low salt (includes oyster, soda, soup) vs Broccoli Raab:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.8 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 14.5 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli Raab:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 3.7 times more Copper, 2.4 times more Iron, 2.1 times more Manganese, 1.5 times more Phosphorus, 3.7 times more Potassium, 6.4 times more Selenium and 6 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 23 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Broccoli Raab contain similar levels of Calcium, Magnesium and Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 19.1 times more Energy, 18.1 times more Fat, 24.1 times more Saturated Fat, 2.3 times more Omega 3, 125 times more Omega 6, 26.1 times more Carbohydrate, 5.8 times more Sugars and 3 times more Protein than Broccoli Raab.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6