Comparing Nutrients in 100 grams Crackers, standard snack-type, sandwich, with peanut butter filling VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17% 494kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	26.8% 4.55g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	0.86% 0.62g	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	0.7% 0.51g	0.33% 0.24g	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	% 2.76g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 6.57g	% 0.15g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	17% 0.22mg	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	21.5% 86μg	17.8% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	41% 37mg	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	13.7% 2.06mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.5μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.1% 81mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	8.33% 0.075mg	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	34.6% 2.77mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	16.5% 0.38mg	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	39% 274mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	19.6% 11μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	53.4% 801mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.079% 2.93g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Cooked Broccoli Raab per 100 g

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

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling vs Cooked Broccoli Raab:

• 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3 and 1.2 times more Vitamin B9 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 227 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 26.9 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per 100 grams.
• 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, standard snack-type, sandwich, with peanut butter filling vs Cooked Broccoli Raab:

• 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling have 4.3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 8.3 times more Selenium, 14.3 times more Sodium and 2.1 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 1.5 times more Calcium, 1.6 times more Potassium and 31.2 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling have 19.8 times more Energy, 47.2 times more Fat, 54 times more Saturated Fat, 146.8 times more Omega 6, 18.7 times more Carbohydrate, 16.9 times more Sugars and 3 times more Protein than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain more Omega 3 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Cooked Broccoli Raab offer comparable quantities of Fiber per 100 grams.
• 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6