Comparing Nutrients in 14 ounces Crackers, wheat, reduced fat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, wheat, reduced fat	Boiled Broccoli	Recommended Dietary Allowance
Energy	60.8% 1762kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	54.7% 53g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	26% 8.4g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	22% 28.5g	130g per day for Men 19-50 years
Sugars	82% 59.6g	7.6% 5.5g	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	4.8% 3.5g	4.05% 2.94g	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	% 6.15g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 36.7g	% 0.32g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	66% 37g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	61% 0.79mg	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	126% 504μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	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	31.2% 4.7mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	249% 20mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	33.5% 0.77mg	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	146% 1024mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	62.8% 6.9mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.29% 11g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, wheat, reduced fat vs Boiled Broccoli:

• Crackers, wheat, reduced fat have 9.9 times more Vitamin B1, 2.2 times more Vitamin B2, 9.3 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and 5.7 times more Vitamin K than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Boiled and Drained Broccoli have similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per 14 oz.
• Both Crackers, wheat, reduced fat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, wheat, reduced fat vs Boiled Broccoli:

• Crackers, wheat, reduced fat have 2 times more Calcium, 3.7 times more Copper, 7.5 times more Iron, 2.2 times more Magnesium, 11 times more Manganese, 3.9 times more Phosphorus, 6.5 times more Selenium, 18.9 times more Sodium and 3.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Potassium and 32.7 times more Water than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, reduced fat have 12.7 times more Energy, 32.6 times more Fat, 26.7 times more Saturated Fat, 7.3 times more Omega 3, 121.2 times more Omega 6, 10 times more Carbohydrate, 10.8 times more Sugars and 3.9 times more Protein than Boiled and Drained Broccoli.
• Both Crackers, wheat, reduced fat and Boiled and Drained Broccoli have similar amounts of Fructose and Fiber per 14 oz.
• Both Crackers, wheat, reduced fat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.