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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

• 7 ounces of Crackers, flavored, fish-shaped have 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 Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2 times more Vitamin B6 and 8.1 times more Vitamin K than Crackers, flavored, fish-shaped.

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

• 7 ounces of Crackers, flavored, fish-shaped have 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 Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.3 times more Calcium and 27.1 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Broccoli Raab 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 ounces of Crackers, flavored, fish-shaped have 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 Broccoli Raab.
• Both Crackers, flavored, fish-shaped and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6