Comparing Nutrients in 14 ounces Boiled Broccoli VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Boiled Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	4.8% 139kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	77.5% 75g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	199% 258g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	4.7% 3.4g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	36.6% 14g	38g per day for Men 19-50 years
Protein	17% 9.45g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	16% 159mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	71% 0.64mg	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	242% 19.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	95% 2.2mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	216% 3235mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 12.3 times more Vitamin B1, 4.6 times more Vitamin B2 and 12.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Boiled and Drained Broccoli has 25.4 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 2.3 times more Calcium, 2.6 times more Copper, 7.3 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 19.9 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.6 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 13.4 times more Energy, 46.2 times more Fat, 27.1 times more Saturated Fat, 3.9 times more Omega 3, 69.9 times more Omega 6, 9.1 times more Carbohydrate and 4.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Glucose and Sucrose in 14 oz.