Comparing Nutrients in 5 ounces Broccoli Raab VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Broccoli Raab	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	1.08% 31kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	70.3% 12g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, wheat, sandwich, with peanut butter filling	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	15% 0.19mg	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	25% 99μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	15.3% 153mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	8.66% 0.078mg	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	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	43.2% 0.99mg	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	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, wheat, sandwich, with peanut butter filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Crackers, wheat, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Crackers, wheat, sandwich, with peanut butter filling:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B6 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While 5 oz of Crackers, wheat, sandwich, with peanut butter filling contain 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, wheat, sandwich, with peanut butter filling provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Crackers, wheat, sandwich, with peanut butter filling:

• 5 ounces of Broccoli Raab have 27.2 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• While 5 oz of Crackers, wheat, sandwich, with peanut butter filling contain 1.6 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.8 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, 21.8 times more Selenium and 24.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, wheat, sandwich, with peanut butter filling contain similar levels of Iron and Zinc per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, sandwich, with peanut butter filling contain 22.5 times more Energy, 54.5 times more Fat, 55.4 times more Saturated Fat, 2.2 times more Omega 3, 290.9 times more Omega 6, 18.9 times more Carbohydrate, 1.6 times more Fiber and 4.3 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6