Comparing Nutrients in 14 ounces Broccoli VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Broccoli	Cracker, meal	Recommended Dietary Allowance
Energy	4.65% 135kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	247% 321g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.8% 1.3g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	20% 11g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cracker, meal	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	12% 0.15mg	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	62.5% 250μg	135% 540μg	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	393% 354mg	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	20.6% 3.1mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cracker, meal	Recommended Dietary Allowance
Calcium	18.7% 187mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	99% 0.89mg	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	36.2% 2.9mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	163% 3.75mg	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	37.4% 262mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.82% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cracker, meal:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 338.7 times more Vitamin K than Cracker, meal.
• While Cracker, meal contains 9.8 times more Vitamin B1, 4 times more Vitamin B2, 8.9 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Cracker, meal have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cracker, meal:

• Raw Broccoli has 2 times more Calcium, 2.7 times more Potassium, 2.1 times more Sodium and 11.8 times more Water than Cracker, meal.
• While Cracker, meal contains 4.6 times more Copper, 6.4 times more Iron, 4.5 times more Manganese, 1.6 times more Phosphorus, 16.9 times more Selenium and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cracker, meal have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.6 times more Omega 3 and 5.2 times more Sugars than Cracker, meal.
• While Cracker, meal contains 11.3 times more Energy, 4.6 times more Fat, 13.9 times more Omega 6, 12.2 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cracker, meal have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.