Comparing Nutrients in 14 ounces Crackers, multigrain VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, multigrain	Broccoli	Recommended Dietary Allowance
Energy	66% 1913kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	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	206% 268g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	36.6% 14g	27% 10.3g	38g per day for Men 19-50 years
Protein	50.3% 28g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, 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	172% 2.06mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	102% 409μg	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	46.3% 6.95mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	128% 10.3mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	166% 1159mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	188% 104μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	234% 3505mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, multigrain vs Broccoli:

• Crackers, multigrain have 7.3 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin K than Crackers, multigrain.
• Both Crackers, 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, multigrain vs Broccoli:

• Crackers, multigrain have 3.1 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 4.4 times more Phosphorus, 10.4 times more Selenium, 26.8 times more Sodium and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Calcium, 1.8 times more Potassium and 35.7 times more Water than Crackers, multigrain.

Comparison of macro-nutrients per 14 ounces:

• Crackers, multigrain have 14.2 times more Energy, 55.1 times more Fat, 28.9 times more Saturated Fat, 21.6 times more Omega 3, 213 times more Omega 6, 10.2 times more Carbohydrate, 7.1 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Crackers, multigrain as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.