Comparing Nutrients in 14 ounces Broccoli VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Broccoli	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	4.65% 135kcal	58.4% 1695kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	58% 56g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	142% 24g	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	212% 276g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	6.5% 4.72g	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	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 3.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	108% 41g	38g per day for Men 19-50 years
Protein	20% 11g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, whole-wheat	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	18.7% 187mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	185% 1.67mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	371% 8.54mg	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	212% 3175mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Crackers, whole-wheat:

• Raw Broccoli has more Vitamin A, 5.6 times more Vitamin B2, 2.3 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 2.6 times more Vitamin B1, 7.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Crackers, whole-wheat have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Crackers, whole-wheat:

• Raw Broccoli has 1.3 times more Calcium and 30.4 times more Water than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 8.6 times more Copper, 4.6 times more Iron, 5.2 times more Magnesium, 10.2 times more Manganese, 5 times more Phosphorus, 4 times more Selenium, 24.2 times more Sodium and 6.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, whole-wheat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.4 times more Sugars than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 12.6 times more Energy, 38.2 times more Fat, 18.1 times more Saturated Fat, 13.4 times more Omega 3, 124.4 times more Omega 6, 10.5 times more Carbohydrate, 4 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.