Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	109% 142g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	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	0.66% 0.48g	NA	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	5.8% 0.075mg	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	35.2% 141μg	61.5% 246μg	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	81.6% 73.4mg	0% 0mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	23.4% 234mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	44% 0.39mg	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	31.5% 2.52mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	60% 1.38mg	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	23.2% 163mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 5.8 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Cooked Broccoli Raab have 2.7 times more Potassium and 22.3 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.7 times more Copper, 4.3 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus, 13.7 times more Sodium and 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain similar levels of Calcium and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 2.3 times more Omega 3 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 17.4 times more Energy, 22.7 times more Fat, 32.9 times more Saturated Fat, 51.4 times more Omega 6, 22.9 times more Carbohydrate and 2.4 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6