Comparing Nutrients in 1 pound Crackers, standard snack-type, sandwich, with peanut butter filling VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli Raab	Recommended Dietary Allowance
Energy	77.3% 2241kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	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	204% 265g	9.94% 13g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	3.2% 2.3g	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	% 12.5g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 30g	% 0.5g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	93% 52g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.2mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.7mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	98% 390μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	62.3% 9.34mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli Raab	Recommended Dietary Allowance
Calcium	36.7% 367mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	157% 12.6mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	178% 1243mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	242% 3633mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Broccoli Raab:

• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling has 3 times more Vitamin B1, 2.1 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, more Vitamin C and 23.6 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, standard snack-type, sandwich, with peanut butter filling vs Broccoli Raab:

• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling has 7.7 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 3.8 times more Phosphorus, 10.8 times more Selenium, 24.3 times more Sodium and 1.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Calcium and 31.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling has 22.5 times more Energy, 50.1 times more Fat, 57.9 times more Saturated Fat, 156.9 times more Omega 6, 20.5 times more Carbohydrate, 27.6 times more Sugars and 3.6 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6