Comparing Nutrients in 5 ounces Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Broccoli Raab	Recommended Dietary Allowance
Energy	24.5% 710kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	36.3% 35g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	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% 0g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 25.7g	% 0.16g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	13% 7.23g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	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	23% 92μg	29.4% 118μg	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	32% 28.6mg	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	17.5% 2.62mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.1% 41mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	46% 3.7mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	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	23.7% 166mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	44.5% 668mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Broccoli Raab:

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 1.7 times more Vitamin B2 and 2.6 times more Vitamin B3 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 10.3 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Broccoli Raab:

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 5.3 times more Copper, 1.2 times more Iron, 3.3 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Selenium, 14.3 times more Sodium and 1.6 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.7 times more Calcium, 1.7 times more Potassium and 21.2 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Broccoli Raab contain similar levels of Magnesium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 22.8 times more Energy, 50.7 times more Fat, 60.2 times more Saturated Fat, 55.6 times more Omega 6, 22.6 times more Carbohydrate, 47.7 times more Sugars and 1.6 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.2 times more Omega 3 and 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6