Comparing Nutrients in 7 ounces Crackers, whole-wheat, low salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, whole-wheat, low salt	Broccoli Raab	Recommended Dietary Allowance
Energy	30.3% 879kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	21% 6.73g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	72.6% 12.3g	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	105% 136g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	1% 0.73g	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	55% 21g	14% 5.36g	38g per day for Men 19-50 years
Protein	31% 17.5g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	33.2% 0.4mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	14% 55.6μg	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	11.4% 1.7mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.5μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.92% 99mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	76.4% 6.1mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	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	83.6% 585mg	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	53% 29μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Broccoli Raab:

• 7 ounces of Crackers, whole-wheat, low salt have 1.2 times more Vitamin B1, 3.7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 1.3 times more Vitamin B2, 3 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 27 times more Vitamin K than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Broccoli Raab provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Broccoli Raab:

• 7 ounces of Crackers, whole-wheat, low salt have 10.6 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 5.7 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, 14.7 times more Selenium, 5.6 times more Sodium and 2.8 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.2 times more Calcium and 34.3 times more Water than Crackers, whole-wheat, low salt.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat, low salt have 20.1 times more Energy, 35.1 times more Fat, 40.9 times more Saturated Fat, 2 times more Omega 3, 214.4 times more Omega 6, 24.1 times more Carbohydrate, 3.9 times more Fiber and 2.8 times more Protein than Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6