Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, standard snack-type, regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	25% 723kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.5g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.9g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 9.85g	% 0.21g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17% 9.4g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	32.6% 130μg	25% 101μg	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	0% 0mg	58.3% 52.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17% 170mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	71.4% 5.7mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	50.2% 352mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	68.6% 1029mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Cooked Broccoli Raab:

• 5 ounces of Crackers, standard snack-type, regular have 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin K than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, regular as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular vs Cooked Broccoli Raab:

• 5 ounces of Crackers, standard snack-type, regular have 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Manganese, 3 times more Phosphorus, 5.2 times more Selenium and 13 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.5 times more Magnesium, 2.9 times more Potassium and 29.1 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Cooked Broccoli Raab contain similar levels of Calcium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, regular have 20.4 times more Energy, 50.8 times more Fat, 62.5 times more Saturated Fat, 7.7 times more Omega 3, 373.3 times more Omega 6, 19.6 times more Carbohydrate, 13.2 times more Sugars and 1.7 times more Protein than Cooked Broccoli Raab.
• Both Crackers, standard snack-type, regular 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