Comparing Nutrients in 7 ounces Crackers, gluten-free, multi-seeded and multigrain VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Broccoli Raab	Recommended Dietary Allowance
Energy	31% 899kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	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% 0g	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	% 0g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.22g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	14% 5.36g	38g per day for Men 19-50 years
Protein	40% 22.3g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	17.4% 69.5μg	41% 165μg	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	44.5% 40mg	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	20% 2.98mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Broccoli Raab	Recommended Dietary Allowance
Calcium	47.2% 472mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	70.2% 5.6mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	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	106% 742mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	58% 869mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.19% 7.12g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, gluten-free, multi-seeded and multigrain 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, gluten-free, multi-seeded and multigrain vs Broccoli Raab:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C and 16.4 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Broccoli Raab provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Broccoli Raab:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 2.2 times more Calcium, 13.1 times more Copper, 1.3 times more Iron, 7.5 times more Magnesium, 6.2 times more Manganese, 5.1 times more Phosphorus, 1.9 times more Potassium, 17.4 times more Selenium, 13.3 times more Sodium and 3.4 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 25.8 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have 20.6 times more Energy, 32.3 times more Fat, 24.9 times more Saturated Fat, 4.9 times more Omega 3, 173.7 times more Omega 6, 23.3 times more Carbohydrate, 3.8 times more Fiber and 3.5 times more Protein than Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6