Comparing Nutrients in 5 ounces Broccoli Raab VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	1.08% 31kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	71.6% 93g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	9.27% 0.12mg	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	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	NA	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	15.3% 2.3mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	15.3% 153mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	21% 0.19mg	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	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	35% 0.8mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, flavored, fish-shaped per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Crackers, flavored, fish-shaped:

• 5 ounces of Broccoli Raab have 2 times more Vitamin B6 and 8.1 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 5 times more Vitamin B1, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Broccoli Raab.

Comparing minerals per 5 ounces for Broccoli Raab vs Crackers, flavored, fish-shaped:

• 5 ounces of Broccoli Raab have 1.3 times more Calcium and 27.1 times more Water than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 3.2 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 2.3 times more Phosphorus, 4 times more Selenium, 29.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, flavored, fish-shaped contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, flavored, fish-shaped contain 21 times more Energy, 36.1 times more Fat, 24.8 times more Saturated Fat, 2.2 times more Omega 3, 120 times more Omega 6, 23 times more Carbohydrate and 3.2 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6