Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	38.6% 37.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	24.6% 7.9g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	96% 16.4g	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	67% 87g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 9.85g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6.87% 0.089mg	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	32.6% 130μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	16.7% 167mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.4% 0.15mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	30.3% 0.7mg	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	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	68.6% 1029mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, standard snack-type, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Crackers, standard snack-type, regular:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin K than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, standard snack-type, regular provide similar amounts of Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Crackers, standard snack-type, regular:

• 5 ounces of Cooked Broccoli Raab have 1.5 times more Magnesium, 2.9 times more Potassium and 29.1 times more Water than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Manganese, 3 times more Phosphorus, 5.2 times more Selenium and 13 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, standard snack-type, regular contain similar levels of Calcium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 1.2 times more Fiber than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 20.4 times more Energy, 50.8 times more Fat, 62.5 times more Saturated Fat, 7.7 times more Omega 3, 373.3 times more Omega 6, 19.6 times more Carbohydrate, 13.2 times more Sugars and 1.7 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6