Comparing Nutrients in 7 ounces Crackers, saltines, fat-free, low-sodium VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	27% 780kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	126% 163g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	14% 5.36g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	37.2% 21g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	85.7% 1.03mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	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	61.5% 246μg	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	1.6% 0.24mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.72μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	192% 15.3mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	32% 224mg	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	77.2% 42.5μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	112% 1685mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium vs Cooked Broccoli Raab:

• 7 ounces of Crackers, saltines, fat-free, low-sodium have 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C, 21.1 times more Vitamin E and 52.2 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Crackers, saltines, fat-free, low-sodium as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines, fat-free, low-sodium vs Cooked Broccoli Raab:

• 7 ounces of Crackers, saltines, fat-free, low-sodium have 1.9 times more Copper, 6.1 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 16.5 times more Selenium, 15.2 times more Sodium and 1.7 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 5.4 times more Calcium, 3 times more Potassium and 26.9 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Cooked Broccoli Raab contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, fat-free, low-sodium have 15.7 times more Energy, 20.9 times more Omega 6, 26.4 times more Carbohydrate and 2.7 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 5.3 times more Omega 3 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium 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