Comparing Nutrients in 100 grams Crackers, sandwich-type, peanut butter filled, reduced fat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Broccoli Raab	Recommended Dietary Allowance
Energy	15% 437kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	15.3% 11g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	13% 0.17mg	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	27.8% 111μg	20.8% 83μg	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	22.4% 20mg	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	12.4% 1.86mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	4.67% 0.042mg	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	37.5% 3mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.4mg	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	14% 97mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	35.5% 19.5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, sandwich-type, peanut butter filled, reduced fat VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat vs Broccoli Raab:

• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat have 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C and 74.7 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per 100 grams.
• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, sandwich-type, peanut butter filled, reduced fat vs Broccoli Raab:

• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat have 3.1 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 19.5 times more Selenium and 19.4 times more Sodium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Calcium, 1.6 times more Potassium and 9.9 times more Water than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Broccoli Raab contain similar levels of Zinc per 100 grams.
• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat have 19.9 times more Energy, 34 times more Fat, 33.5 times more Saturated Fat, 229.5 times more Omega 6, 22.3 times more Carbohydrate, 29.2 times more Sugars and 2.6 times more Protein than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 3.2 times more Omega 3 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Broccoli Raab offer comparable quantities of Fiber per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6