Comparing Nutrients in 5 ounces Broccoli Raab VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Broccoli Raab	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	1.08% 31kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	25.3% 4.3g	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	70.5% 92g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	1.62% 1.18g	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% 0g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	8.72% 0.11mg	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	NA	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	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	15.3% 153mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	22% 0.2mg	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	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	34.5% 0.79mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.13% 4.72g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 5 ounces of Broccoli Raab have 2.1 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 5.2 times more Vitamin B1, 3.6 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Broccoli Raab.

Comparing minerals per 5 ounces for Broccoli Raab vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• 5 ounces of Broccoli Raab have 27.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3.3 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 2.8 times more Phosphorus, 36 times more Sodium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Calcium, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 20.9 times more Energy, 35.3 times more Fat, 31.5 times more Saturated Fat, 2 times more Omega 3, 104.6 times more Omega 6, 22.7 times more Carbohydrate, 1.3 times more Fiber and 3.5 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6