Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	58.7% 9.97g	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	74.5% 97g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	20.4% 14.8g	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	0.47% 0.34g	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 13.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, standard snack-type, with whole wheat	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	19.6% 0.26mg	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	20.6% 82.2μg	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	16.7% 167mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	31% 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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	56.5% 1.3mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.1% 3.87g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Crackers, standard snack-type, with whole wheat 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, with whole wheat:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and 18 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.2 times more Vitamin B3 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, standard snack-type, with whole wheat 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, with whole wheat:

• 5 ounces of Cooked Broccoli Raab have 1.6 times more Potassium and 33.5 times more Water than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 1.4 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 4.3 times more Phosphorus, 6.7 times more Selenium, 13.4 times more Sodium and 2.1 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, standard snack-type, with whole wheat contain 18.5 times more Energy, 34.3 times more Fat, 48.8 times more Saturated Fat, 4.4 times more Omega 3, 227 times more Omega 6, 21.9 times more Carbohydrate, 16.8 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6