Comparing Nutrients in 7 ounces Cracker, meal VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cracker, meal	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	26.2% 760kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	7.97% 1.36g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	1.7% 1.23g	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	NA	0.66% 0.48g	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	NA	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	33% 18.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	33.6% 0.44mg	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	67.5% 270μg	35.2% 141μg	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	0% 0mg	81.6% 73.4mg	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	5.7% 0.85mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	16.5% 0.15mg	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	115% 9.2mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	32.8% 0.75mg	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	29.5% 206mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.41% 15g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Cracker, meal vs Cooked Broccoli Raab:

• 7 ounces of Cracker, meal have 4.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.9 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 5.6 times more Vitamin B6, more Vitamin C, 5.9 times more Vitamin E and 853.3 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cracker, meal as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cracker, meal vs Cooked Broccoli Raab:

• 7 ounces of Cracker, meal have 3 times more Copper, 3.7 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 32.5 times more Selenium and 1.3 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 5.1 times more Calcium, 3 times more Potassium, 3.5 times more Sodium and 12 times more Water than Cracker, meal.
• Both Cracker, meal and Cooked Broccoli Raab contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracker, meal have 15.3 times more Energy, 22 times more Omega 6, 25.9 times more Carbohydrate and 2.4 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 5.2 times more Omega 3 than Cracker, meal.
• Both Cracker, meal and Cooked Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6