Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	0.86% 25kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	27.2% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	47% 61.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	11.3% 8.2g	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	0.4% 0.29g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 6.95g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	12% 6.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	8.34% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.85% 0.063mg	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	23% 92μg	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	41% 37mg	0% 0mg	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	17% 2.53mg	20% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	57.8% 69.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	11.8% 118mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	11.6% 0.1mg	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	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	21.3% 0.49mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.085% 3.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, standard snack-type, regular per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Crackers, standard snack-type, regular:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin K than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, standard snack-type, regular provide similar amounts of Vitamin B5 and Vitamin E per 100 grams.
• 100 grams of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Crackers, standard snack-type, regular:

• 100 grams of Cooked Broccoli Raab have 1.5 times more Magnesium, 2.9 times more Potassium and 29.1 times more Water than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Manganese, 3 times more Phosphorus, 5.2 times more Selenium and 13 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, standard snack-type, regular contain similar levels of Calcium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 1.2 times more Fiber than Crackers, standard snack-type, regular.
• While 100 g of Crackers, standard snack-type, regular contain 20.4 times more Energy, 50.8 times more Fat, 62.5 times more Saturated Fat, 7.7 times more Omega 3, 373.3 times more Omega 6, 19.6 times more Carbohydrate, 13.2 times more Sugars and 1.7 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6