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

Macros Ratio

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

Macro Nutrients

	Crackers, flavored, fish-shaped	Broccoli Raab	Recommended Dietary Allowance
Energy	22.6% 656kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Broccoli Raab	Recommended Dietary Allowance
Calcium	11.8% 118mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.55% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Crackers, flavored, fish-shaped versus 5 oz of 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 Broccoli Raab:

• 5 ounces of Crackers, flavored, fish-shaped have 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 Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2 times more Vitamin B6 and 8.1 times more Vitamin K than Crackers, flavored, fish-shaped.

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

• 5 ounces of Crackers, flavored, fish-shaped have 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 Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.3 times more Calcium and 27.1 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Broccoli Raab 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 ounces of Crackers, flavored, fish-shaped have 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 Broccoli Raab.
• Both Crackers, flavored, fish-shaped and Broccoli Raab offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6