Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	29.2% 847kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	71% 12g	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	106% 138g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	3.26% 2.36g	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	0% 0g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 1.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, whole-wheat	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	28.2% 0.37mg	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	14% 55.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5.02mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	23.4% 234mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	93% 0.83mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	186% 4.27mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.16% 5.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Crackers, whole-wheat:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 6.7 times more Vitamin B2, 2.5 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 9.4 times more Vitamin K than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 2.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Crackers, whole-wheat:

• 7 ounces of Cooked Broccoli Raab have 3.3 times more Calcium and 31.1 times more Water than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 5.6 times more Copper, 2.6 times more Iron, 4.1 times more Magnesium, 5.7 times more Manganese, 4 times more Phosphorus, 7.8 times more Selenium, 14.3 times more Sodium and 4.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, whole-wheat contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, whole-wheat contain 17.1 times more Energy, 27.2 times more Fat, 23.2 times more Saturated Fat, 4.2 times more Omega 3, 196.6 times more Omega 6, 22.3 times more Carbohydrate, 3.7 times more Fiber and 2.8 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6