Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	13% 4.16g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	78% 101g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	NA	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	0.47% 0.34g	NA	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11% 4.25g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.14% 0.054mg	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% 101μg	44% 176μg	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	58.3% 52.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	16.7% 167mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	31.3% 0.28mg	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	22.5% 1.8mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	43% 0.99mg	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	16.6% 116mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	72.4% 1086mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 5.8 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 5 ounces of Cooked Broccoli Raab have 2.7 times more Potassium and 22.3 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.7 times more Copper, 4.3 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus, 13.7 times more Sodium and 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain similar levels of Calcium and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2.3 times more Omega 3 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 17.4 times more Energy, 22.7 times more Fat, 32.9 times more Saturated Fat, 51.4 times more Omega 6, 22.9 times more Carbohydrate and 2.4 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6