Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	0.86% 25kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	1.63% 1.18g	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	0.33% 0.24g	0.12% 0.09g	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	% 0.23g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	6.54% 0.085mg	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	17.8% 71μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 37mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.53mg	24.5% 3.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	15% 0.13mg	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	16% 1.27mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	24.6% 0.57mg	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	11.7% 82mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, flavored, fish-shaped per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Crackers, flavored, fish-shaped:

• 100 grams of Cooked Broccoli Raab have 2.6 times more Vitamin B6 and 9.2 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 100 g of Crackers, flavored, fish-shaped contain 4.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.5 times more Vitamin E than Cooked Broccoli Raab.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Crackers, flavored, fish-shaped:

• 100 grams of Cooked Broccoli Raab have 1.4 times more Calcium, 1.5 times more Potassium and 26.7 times more Water than Crackers, flavored, fish-shaped.
• While 100 g of Crackers, flavored, fish-shaped contain 1.8 times more Copper, 3.6 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus, 3.1 times more Selenium, 17.3 times more Sodium and 2 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, flavored, fish-shaped contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, flavored, fish-shaped contain 18.5 times more Energy, 34.1 times more Fat, 23.1 times more Saturated Fat, 2.1 times more Omega 3, 112.2 times more Omega 6, 21 times more Carbohydrate and 2.7 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6