Comparing Nutrients in 500 calories Crackers, saltines, whole wheat (includes multi-grain) VS Broccoli Raab

Weight per 500 calories

• Crackers, saltines, whole wheat (includes multi-grain): 126g
• Broccoli Raab: 2273g

Crackers, saltines, whole wheat (includes multi-grain) have 18.1 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Crackers, saltines, whole wheat (includes multi-grain) or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	50% 64.8g	130g per day for Men 19-50 years
Sugars	0% 0g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	22% 8.4g	161% 61.4g	38g per day for Men 19-50 years
Protein	16% 8.97g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	299% 3.9mg	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	25.8% 103μg	472% 1886μg	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	510% 459mg	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	9.97% 1.5mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	106% 0.95mg	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	80.7% 6.46mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	390% 8.98mg	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	35% 246mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	59% 32.4μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	102% 1525mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	57% 2103g	3700g per day for Men 19-50 years

Crackers, Saltines, Whole Wheat (includes Multi-grain) VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines, whole wheat (includes multi-grain) or Broccoli Raab?

Lets compare vitamin content per 500 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain more Vitamin A, 6.3 times more Vitamin B1, 10.4 times more Vitamin B2, 5 times more Vitamin B3, 8.9 times more Vitamin B5, 14.5 times more Vitamin B6, 18.3 times more Vitamin B9, more Vitamin C, 24.6 times more Vitamin E and 221.4 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Broccoli Raab:

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.4 times more Selenium and 2 times more Sodium than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain more Calcium, 2.9 times more Copper, 7.5 times more Iron, 5.7 times more Magnesium, 4.8 times more Manganese, 6.7 times more Phosphorus, 16 times more Potassium, 9.5 times more Zinc and 170 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.2 times more Fat, 12.3 times more Omega 6 and 1.3 times more Carbohydrate than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 4.3 times more Omega 3, more Sugars, 7.3 times more Fiber and 8 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6