Comparing Nutrients in 7 ounces Broccoli Raab VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	100% 130g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.23% 2.34g	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	0.47% 0.34g	0.25% 0.18g	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	% 0.2g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	16% 6.15g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13% 0.17mg	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	41% 165μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.5% 40mg	NA	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	21.4% 3.2mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	21.4% 214mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	29.5% 0.27mg	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	53% 4.25mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	48.7% 1.12mg	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	20.7% 145mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, flavored, fish-shaped per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Crackers, flavored, fish-shaped:

• 7 ounces of Broccoli Raab have 2 times more Vitamin B6 and 8.1 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 5 times more Vitamin B1, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Broccoli Raab.

Comparing minerals per 7 ounces for Broccoli Raab vs Crackers, flavored, fish-shaped:

• 7 ounces of Broccoli Raab have 1.3 times more Calcium and 27.1 times more Water than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 3.2 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 2.3 times more Phosphorus, 4 times more Selenium, 29.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, flavored, fish-shaped contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, flavored, fish-shaped contain 21 times more Energy, 36.1 times more Fat, 24.8 times more Saturated Fat, 2.2 times more Omega 3, 120 times more Omega 6, 23 times more Carbohydrate and 3.2 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6