Comparing Nutrients in 7 ounces Broccoli Raab VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Broccoli Raab	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	87.2% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	108% 140g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 23.4g	g per day for Men 19-50 years
Fiber	14% 5.36g	36% 13.7g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	37.2% 0.48mg	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	19% 75.4μg	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	44.5% 40mg	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	21.4% 3.2mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	21.4% 214mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	60.4% 0.54mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	134% 3.07mg	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	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	92% 1387mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.15% 5.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crackers, wheat, regular per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Crackers, wheat, regular:

• 7 ounces of Broccoli Raab have more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and 15.8 times more Vitamin K than Crackers, wheat, regular.
• While 7 oz of Crackers, wheat, regular contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, wheat, regular provide similar amounts of Vitamin B2 and Vitamin E per seven ounces.
• 7 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Crackers, wheat, regular:

• 7 ounces of Broccoli Raab have 33.7 times more Water than Crackers, wheat, regular.
• While 7 oz of Crackers, wheat, regular contain 6.5 times more Copper, 3.3 times more Magnesium, 3.9 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 9.9 times more Selenium, 21.2 times more Sodium and 2.1 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Crackers, wheat, regular contain similar levels of Calcium and Iron per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, wheat, regular contain 20.7 times more Energy, 33.5 times more Fat, 38.7 times more Saturated Fat, 5.2 times more Omega 3, 257.7 times more Omega 6, 24.8 times more Carbohydrate, 40.7 times more Sugars, 2.6 times more Fiber and 2.3 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6