Comparing Nutrients in 14 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Energy	67.6% 1961kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	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	178% 232g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 26g	% 0.4g	g per day for Men 19-50 years
Fiber	24% 9.13g	27% 10.3g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	85.3% 341μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	54.5% 8.18mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Calcium	32% 321mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	137% 11mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	155% 1087mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	212% 3179mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Broccoli:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 6.9 times more Vitamin B1, 2.3 times more Vitamin B2, 9.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, more Vitamin C and 10.7 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, sandwich, with peanut butter filling vs Broccoli:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.7 times more Calcium, 6.6 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 3.7 times more Manganese, 4.2 times more Phosphorus, 4.3 times more Selenium, 24.3 times more Sodium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium and 30.5 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 14.5 times more Energy, 66.3 times more Fat, 42.1 times more Saturated Fat, 92.9 times more Omega 6, 8.8 times more Carbohydrate, 6.2 times more Sugars and 4.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.