Comparing Nutrients in 14 ounces Cracker, meal VS Broccoli

Macros Ratio

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

Macro Nutrients

	Cracker, meal	Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	9.3% 6.75g	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	NA	3.72% 2.7g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	66% 37g	20% 11g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Cracker, meal has 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.
• While Raw Broccoli contains more Vitamin A, 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.
• Both Cracker, meal and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Cracker, meal as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cracker, meal has 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.
• While Raw Broccoli contains 2 times more Calcium, 2.7 times more Potassium, 2.1 times more Sodium and 11.8 times more Water than Cracker, meal.
• Both Cracker, meal and Raw Broccoli have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cracker, meal has 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.
• While Raw Broccoli contains 1.6 times more Omega 3 and 5.2 times more Sugars than Cracker, meal.
• Both Cracker, meal and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Cracker, meal as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.