Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Cooked Broccoli Raab	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	0.86% 25kcal	15.7% 455kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	61.7% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	44% 7.47g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	21.4% 15.5g	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	0.58% 0.42g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 12g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	18% 6.9g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crackers, wheat, 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	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	25% 4.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.8% 0.24mg	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	9.5% 38μg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	30.4% 0.27mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	67.3% 1.55mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Crackers, wheat, regular per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Crackers, wheat, 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, wheat, regular:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 18 times more Vitamin K than Crackers, wheat, regular.
• While 100 g of Crackers, wheat, regular contain 1.7 times more Vitamin B1, 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crackers, wheat, regular provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Crackers, wheat, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Crackers, wheat, regular:

• 100 grams of Cooked Broccoli Raab have 1.3 times more Calcium, 1.2 times more Potassium and 33.2 times more Water than Crackers, wheat, regular.
• While 100 g of Crackers, wheat, regular contain 3.7 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 4.1 times more Manganese, 3.7 times more Phosphorus, 7.6 times more Selenium, 12.5 times more Sodium and 3 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, wheat, regular contain 18.2 times more Energy, 31.5 times more Fat, 36.1 times more Saturated Fat, 4.9 times more Omega 3, 241.1 times more Omega 6, 22.7 times more Carbohydrate, 25 times more Sugars, 2.5 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6