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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	31.7% 919kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	0.25% 0.18g	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	% 0.6g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	16% 6.15g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	36% 20g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	76% 304μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	16.5% 165mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	114% 9.1mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	47.3% 331mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	128% 1925mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Crackers, flavored, fish-shaped 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 Crackers, flavored, fish-shaped vs Cooked Broccoli Raab:

• 7 ounces of Crackers, flavored, fish-shaped have 4.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.5 times more Vitamin E than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.6 times more Vitamin B6 and 9.2 times more Vitamin K than Crackers, flavored, fish-shaped.

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

• 7 ounces of Crackers, flavored, fish-shaped have 1.8 times more Copper, 3.6 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus, 3.1 times more Selenium, 17.3 times more Sodium and 2 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.4 times more Calcium, 1.5 times more Potassium and 26.7 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Cooked Broccoli Raab contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, flavored, fish-shaped have 18.5 times more Energy, 34.1 times more Fat, 23.1 times more Saturated Fat, 2.1 times more Omega 3, 112.2 times more Omega 6, 21 times more Carbohydrate and 2.7 times more Protein than Cooked Broccoli Raab.
• Both Crackers, flavored, fish-shaped 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