Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Rice crackers	10%	11%	79%

Macro Nutrients

	Cooked Broccoli Raab	Rice crackers	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	18.5% 3.14g	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	126% 164g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Rice crackers	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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	68.7% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	84.6% 1.1mg	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	11% 43.7μg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Rice crackers	Recommended Dietary Allowance
Calcium	23.4% 234mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	66.4% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	351% 8.08mg	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	103% 718mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	92% 50.6μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.006% 0.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Rice crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Rice crackers:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B2, 3.2 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 121.9 times more Vitamin K than Rice crackers.
• While 7 oz of Rice crackers contain 2.6 times more Vitamin B1, 2.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Broccoli Raab.
• 7 ounces of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Rice crackers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Rice crackers:

• 7 ounces of Cooked Broccoli Raab have more Calcium, more Iron, 1.4 times more Potassium and 831 times more Water than Rice crackers.
• While 7 oz of Rice crackers contain 4 times more Copper, 5.8 times more Magnesium, 10.7 times more Manganese, 4.4 times more Phosphorus, 19.6 times more Selenium, 4.2 times more Sodium and 4.1 times more Zinc than Cooked Broccoli Raab.
• 7 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 3.4 times more Omega 3 and more Fiber than Rice crackers.
• While 7 oz of Rice crackers contain 16.6 times more Energy, 9.6 times more Fat, 51 times more Omega 6, 26.5 times more Carbohydrate and 2.6 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Rice crackers provide inadequate amounts of Fiber