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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	22.6% 656kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	1.2% 0.88g	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	0.18% 0.13g	0.47% 0.34g	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	% 0.43g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	24% 0.31mg	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	54.2% 217μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	58.3% 52.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.8% 5.2mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11.8% 118mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	12% 0.11mg	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	81% 6.5mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	23.4% 0.54mg	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	34% 237mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, flavored, fish-shaped have 4.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.5 times more Vitamin E than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.6 times more Vitamin B6 and 9.2 times more Vitamin K than Crackers, flavored, fish-shaped.

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

• 5 ounces of Crackers, flavored, fish-shaped have 1.8 times more Copper, 3.6 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus, 3.1 times more Selenium, 17.3 times more Sodium and 2 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.4 times more Calcium, 1.5 times more Potassium and 26.7 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cooked Broccoli Raab contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 18.5 times more Energy, 34.1 times more Fat, 23.1 times more Saturated Fat, 2.1 times more Omega 3, 112.2 times more Omega 6, 21 times more Carbohydrate and 2.7 times more Protein than Cooked Broccoli Raab.
• Both Crackers, flavored, fish-shaped and Cooked Broccoli Raab offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6