Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Broccoli	Recommended Dietary Allowance
Energy	53.8% 1560kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	251% 327g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	28.2% 10.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	171% 2.06mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	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	31% 1.55mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	123% 492μg	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	3.18% 0.48mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Broccoli	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	383% 30.6mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	64% 448mg	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	154% 85μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines, fat-free, low-sodium vs Broccoli:

• Crackers, saltines, fat-free, low-sodium have 7.3 times more Vitamin B1, 5 times more Vitamin B2, 8.9 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin C, 6.5 times more Vitamin E and 20.7 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Broccoli:

• Crackers, saltines, fat-free, low-sodium have 3 times more Copper, 10.6 times more Iron, 1.2 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 8.6 times more Selenium, 25.7 times more Sodium and 2.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 2.7 times more Potassium and 26.3 times more Water than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, fat-free, low-sodium have 11.6 times more Energy, 4.3 times more Fat, 13.2 times more Omega 6, 12.4 times more Carbohydrate and 3.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Omega 3 and 4.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.