Comparing Nutrients in 300 calories Broccoli Raab VS Crackers, whole-wheat, reduced fat

Weight per 300 calories

• Broccoli Raab: 1364g
• Crackers, whole-wheat, reduced fat: 72g

Crackers, whole-wheat, reduced fat have 18.9 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Crackers, whole-wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Broccoli Raab	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	42% 54.5g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	1.2% 0.88g	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	0% 0g	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	% 1.36g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.65g	g per day for Men 19-50 years
Fiber	97% 37g	20.7% 7.86g	38g per day for Men 19-50 years
Protein	77% 43.2g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	11% 0.14mg	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	283% 1132μg	5.4% 21.6μg	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	306% 275mg	0% 0mg	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	147% 22mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	147% 1473mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	36% 0.32mg	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	365% 29mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	71.6% 1.65mg	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	142% 995mg	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	36% 537mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.05% 1.87g	3700g per day for Men 19-50 years

Broccoli Raab VS Crackers, Whole-wheat, Reduced Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Crackers, whole-wheat, reduced fat?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Crackers, whole-wheat, reduced fat:

• 300 calories of Broccoli Raab have more Vitamin A, 16.6 times more Vitamin B1, 110.9 times more Vitamin B2, 4.4 times more Vitamin B3, 6.8 times more Vitamin B5, 16.4 times more Vitamin B6, 52.3 times more Vitamin B9, more Vitamin C, 28.4 times more Vitamin E and 338.9 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• 300 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Crackers, whole-wheat, reduced fat:

• 300 calories of Broccoli Raab have 52.4 times more Calcium, 1.8 times more Copper, 11.4 times more Iron, 3.5 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus, 9.9 times more Potassium, 1.3 times more Selenium, 4.9 times more Zinc and 675.7 times more Water than Crackers, whole-wheat, reduced fat.
• Both Broccoli Raab and Crackers, whole-wheat, reduced fat contain similar levels of Sodium per 300 calories.
• 300 calories of Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 1.2 times more Fat, 9 times more Omega 3, 5.9 times more Sugars, 4.7 times more Fiber and 5.3 times more Protein than Crackers, whole-wheat, reduced fat.
• While 300 kcal of Crackers, whole-wheat, reduced fat contain 5.8 times more Omega 6 and 1.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6