Comparing Nutrients in 7 ounces Crackers, wheat, sandwich, with peanut butter filling VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Broccoli Raab	Recommended Dietary Allowance
Energy	34% 982kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	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	82% 107g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	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	23% 8.73g	14% 5.36g	38g per day for Men 19-50 years
Protein	48% 26.8g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	64.3% 0.77mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	34.7% 139μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Broccoli Raab	Recommended Dietary Allowance
Calcium	33.7% 337mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	66.2% 5.3mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	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	98% 689mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	78.7% 43.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, wheat, sandwich, with peanut butter filling 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, wheat, sandwich, with peanut butter filling vs Broccoli Raab:

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Broccoli Raab:

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.6 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, 21.8 times more Selenium and 24.5 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 27.2 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Broccoli Raab contain similar levels of Zinc per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 22.5 times more Energy, 54.5 times more Fat, 55.4 times more Saturated Fat, 2.2 times more Omega 3, 290.9 times more Omega 6, 18.9 times more Carbohydrate, 1.6 times more Fiber and 4.3 times more Protein than Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6