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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Broccoli Raab	Recommended Dietary Allowance
Energy	68% 1969kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	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	249% 324g	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	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (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	214% 2.56mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	141% 562μg	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, saltines, unsalted tops (includes oyster, soda, soup)	Broccoli Raab	Recommended Dietary Allowance
Calcium	54% 540mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	306% 24.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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	68% 476mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	232% 3475mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 3.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 4.5 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 4.7 times more Copper, 2.5 times more Iron, 1.2 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus and 23.2 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.5 times more Potassium and 22.6 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Broccoli Raab contain similar levels of Calcium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 19.7 times more Energy, 24.1 times more Fat, 35.3 times more Saturated Fat, 54.9 times more Omega 6, 25.1 times more Carbohydrate and 2.9 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.2 times more Omega 3 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (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