Comparing Nutrients in 14 ounces Boiled Broccoli VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Boiled Broccoli	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	4.8% 139kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	256% 332g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	1.6% 1.15g	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	4.05% 2.94g	NA	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	17% 9.45g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	97% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	35% 0.46mg	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	107% 429μg	17% 67.5μg	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	286% 258mg	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	38.4% 5.75mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	16% 159mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	157% 12.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	112% 2.58mg	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	38% 266mg	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	266% 146μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Crackers, matzo, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Crackers, matzo, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Crackers, matzo, plain:

• 14 ounces of Boiled Broccoli have more Vitamin A, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C, 24.2 times more Vitamin E and 470.3 times more Vitamin K than Crackers, matzo, plain.
• While 14 oz of Crackers, matzo, plain contain 6.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 14 ounces of Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Crackers, matzo, plain have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Crackers, matzo, plain:

• 14 ounces of Boiled Broccoli have 3.1 times more Calcium, 2.6 times more Potassium, more Sodium and 20.8 times more Water than Crackers, matzo, plain.
• While 14 oz of Crackers, matzo, plain contain 4.7 times more Iron, 3.4 times more Manganese, 1.3 times more Phosphorus, 23.1 times more Selenium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Crackers, matzo, plain contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 3.7 times more Omega 3 than Crackers, matzo, plain.
• While 14 oz of Crackers, matzo, plain contain 11.3 times more Energy, 11.2 times more Omega 6, 11.7 times more Carbohydrate and 4.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Crackers, matzo, plain offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6