Comparing Nutrients in 14 ounces Crackers, rye, wafers, seasoned VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Broccoli	Recommended Dietary Allowance
Energy	52% 1512kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	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	225% 293g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	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	218% 83g	27% 10.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	105% 1.25mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	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	51.6% 206μg	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	0.44% 0.4mg	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Broccoli	Recommended Dietary Allowance
Calcium	17.5% 175mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	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	151% 12mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	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	174% 1218mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, rye, wafers, seasoned vs Broccoli:

• Crackers, rye, wafers, seasoned have 4.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and 892 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Crackers, rye, wafers, seasoned as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Crackers, rye, wafers, seasoned vs Broccoli:

• Crackers, rye, wafers, seasoned have 10.1 times more Copper, 4.2 times more Iron, 5 times more Magnesium, 11.3 times more Manganese, 4.7 times more Phosphorus, 1.4 times more Potassium, 13 times more Selenium, 26.9 times more Sodium and 6.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 22.3 times more Water than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, seasoned have 11.2 times more Energy, 24.9 times more Fat, 11.3 times more Saturated Fat, 5 times more Omega 3, 67 times more Omega 6, 11.1 times more Carbohydrate, 8 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• Both Crackers, rye, wafers, seasoned as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.