Comparing Nutrients in 1 pound Crackers, whole grain, sandwich-type, with peanut butter filling VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	72.7% 2109kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	136% 2.17g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	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	190% 248g	11% 14g	130g per day for Men 19-50 years
Sugars	59% 42.7g	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	112% 42.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	114% 64g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	126% 1.5mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	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	76.8% 1mg	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	84% 336μg	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	79.5% 12mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	15% 150mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	174% 14mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	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	166% 1161mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	192% 2880mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Cooked Broccoli Raab per 1 lb

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

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has 2 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.1 times more Vitamin B3 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, more Vitamin C and 56.9 times more Vitamin K than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cooked Broccoli Raab provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per one pound.
• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling vs Cooked Broccoli Raab:

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has 4.1 times more Copper, 2.4 times more Iron, 4 times more Magnesium, 3.1 times more Phosphorus, 14.4 times more Selenium, 11.3 times more Sodium and 3.8 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.6 times more Calcium and 12.5 times more Water than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Cooked Broccoli Raab contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has 18.6 times more Energy, 40.7 times more Fat, 50.8 times more Saturated Fat, 2.4 times more Omega 3, 129.5 times more Omega 6, 17.5 times more Carbohydrate, 15.2 times more Sugars, 3.4 times more Fiber and 3.7 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6