Comparing Nutrients in 5 ounces Broccoli Raab VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Broccoli Raab	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	1.08% 31kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	20% 19.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	80.8% 105g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	45.6% 33g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	2.4% 0.031mg	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	29.4% 118μg	36.5% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	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	15.3% 2.3mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	15.3% 153mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	24.7% 0.22mg	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	38% 3.03mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	26% 0.6mg	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	14.8% 103mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	31.7% 475mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 5 ounces of Broccoli Raab have more Vitamin A, 7.8 times more Vitamin B6, more Vitamin C, 13.5 times more Vitamin E and 38 times more Vitamin K than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, animal crackers (includes arrowroot, tea biscuits) provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 5 ounces of Broccoli Raab have 2.5 times more Calcium, 1.2 times more Magnesium, 2 times more Potassium, 1.2 times more Zinc and 23.7 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 3.7 times more Copper, 1.3 times more Iron, 1.6 times more Phosphorus, 7 times more Selenium and 10.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, animal crackers (includes arrowroot, tea biscuits) contain similar levels of Manganese per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 2 times more Omega 3 and 2.5 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 20.3 times more Energy, 28.2 times more Fat, 41.7 times more Saturated Fat, 61.2 times more Omega 6, 26 times more Carbohydrate, 61.3 times more Sugars and 2.2 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6