Comparing Nutrients in 14 ounces Crackers, gluten-free, multi-seeded and multigrain VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Broccoli	Recommended Dietary Allowance
Energy	62% 1798kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	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	202% 263g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.4g	g per day for Men 19-50 years
Fiber	107% 40.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	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	68.8% 0.83mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	34.7% 139μg	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	39.7% 5.95mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Broccoli	Recommended Dietary Allowance
Calcium	94% 945mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	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	140% 11.2mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	423% 9.73mg	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	212% 1484mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Broccoli:

• Crackers, gluten-free, multi-seeded and multigrain have 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 7.4 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Broccoli:

• Crackers, gluten-free, multi-seeded and multigrain have 5.1 times more Calcium, 11.2 times more Copper, 3.9 times more Iron, 7.8 times more Magnesium, 11.7 times more Manganese, 5.7 times more Phosphorus, 1.2 times more Potassium, 7 times more Selenium, 13.3 times more Sodium and 6.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 24.9 times more Water than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 14 ounces:

• Crackers, gluten-free, multi-seeded and multigrain have 13.3 times more Energy, 42.8 times more Fat, 18.1 times more Saturated Fat, 14.7 times more Omega 3, 102.8 times more Omega 6, 10 times more Carbohydrate, 3.9 times more Fiber and 4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.