Comparing Nutrients in 14 ounces Broccoli VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	4.65% 135kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	54.7% 53g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	26% 8.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	215% 3.44g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	144% 24.5g	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	218% 284g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	82% 59.6g	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	4.8% 3.5g	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	% 6.15g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 36.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	20% 11g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, wheat, reduced fat	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	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	45.8% 0.6mg	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	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	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	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	18.7% 187mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	98% 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	249% 20mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	367% 8.44mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	62.8% 6.9mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Crackers, wheat, reduced fat:

• Raw Broccoli has more Vitamin A, more Vitamin C and 4.1 times more Vitamin K than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 8.8 times more Vitamin B1, 2.3 times more Vitamin B2, 8 times more Vitamin B3, 2 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Crackers, wheat, reduced fat have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Crackers, wheat, reduced fat:

• Raw Broccoli has 1.5 times more Potassium and 32.7 times more Water than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 1.7 times more Calcium, 4.6 times more Copper, 6.9 times more Iron, 2.2 times more Magnesium, 10.1 times more Manganese, 3.9 times more Phosphorus, 4.2 times more Selenium, 23.5 times more Sodium and 4.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, reduced fat contain 13.1 times more Energy, 36.1 times more Fat, 18.5 times more Saturated Fat, 13.8 times more Omega 3, 126.1 times more Omega 6, 10.8 times more Carbohydrate, 8.8 times more Sugars, 1.3 times more Fructose, 1.3 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crackers, wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.