Comparing Nutrients in 7 ounces Crackers, rye, wafers, plain VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, rye, wafers, plain	Broccoli Raab	Recommended Dietary Allowance
Energy	23% 663kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	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	123% 160g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	120% 45.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	34% 19g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	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	70.6% 0.85mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	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	22.3% 89.3μg	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	0.22% 0.2mg	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	10.6% 1.6mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	147% 11.8mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	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	95% 663mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Broccoli Raab:

• 7 ounces of Crackers, rye, wafers, plain have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 1.8 times more Vitamin B9, 202 times more Vitamin C, 2 times more Vitamin E and 39.3 times more Vitamin K than Crackers, rye, wafers, plain.
• 7 ounces of Crackers, rye, wafers, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, rye, wafers, plain 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, rye, wafers, plain vs Broccoli Raab:

• 7 ounces of Crackers, rye, wafers, plain have 11 times more Copper, 2.8 times more Iron, 5.5 times more Magnesium, 13.6 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium, 23.8 times more Selenium, 16.9 times more Sodium and 3.6 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.7 times more Calcium and 18.5 times more Water than Crackers, rye, wafers, plain.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, rye, wafers, plain have 15.2 times more Energy, 12 times more Omega 6, 28.2 times more Carbohydrate, 8.5 times more Fiber and 3 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.9 times more Omega 3 than Crackers, rye, wafers, plain.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6