Comparing Nutrients in 5 ounces Broccoli Raab VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Broccoli Raab	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	1.08% 31kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	4% 0.68g	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	89.6% 117g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	2.1% 1.5g	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	61.5% 23.4g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, crispbread, rye	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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	23% 0.3mg	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	16.7% 66.6μg	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	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	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	40% 0.36mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	153% 3.5mg	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	54.5% 381mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	94% 52μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	30.8% 3.4mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, crispbread, rye per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Crackers, crispbread, rye:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 37.3 times more Vitamin K than Crackers, crispbread, rye.
• While 5 oz of Crackers, crispbread, rye contain 1.5 times more Vitamin B1 and 2.1 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, crispbread, rye provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Crackers, crispbread, rye have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Crackers, crispbread, rye:

• 5 ounces of Broccoli Raab have 3.5 times more Calcium and 15.2 times more Water than Crackers, crispbread, rye.
• While 5 oz of Crackers, crispbread, rye contain 6.1 times more Copper, 3.5 times more Magnesium, 6.3 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium, 36.6 times more Selenium, 12.4 times more Sodium and 3.1 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, crispbread, rye contain similar levels of Iron 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 2.4 times more Omega 3 than Crackers, crispbread, rye.
• While 5 oz of Crackers, crispbread, rye contain 16.6 times more Energy, 16.5 times more Omega 6, 28.8 times more Carbohydrate, 6.1 times more Fiber and 2.5 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6