Comparing Nutrients in 14 ounces Crackers, wheat, sandwich, with peanut butter filling VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Boiled Broccoli	Recommended Dietary Allowance
Energy	67.7% 1965kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	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	164% 214g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	46% 17.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	96% 53.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	129% 1.54mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.8% 2.24mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	69.5% 278μg	107% 429μg	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	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Boiled Broccoli	Recommended Dietary Allowance
Calcium	67.5% 675mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	132% 10.6mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	197% 1377mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	157% 86.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	214% 3203mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, wheat, sandwich, with peanut butter filling vs Boiled Broccoli:

• Crackers, wheat, sandwich, with peanut butter filling have 6.2 times more Vitamin B1, 2.4 times more Vitamin B2 and 10.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Boiled Broccoli:

• Crackers, wheat, sandwich, with peanut butter filling have 4.3 times more Calcium, 4 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 5.2 times more Phosphorus, 13.6 times more Selenium, 19.7 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 26.3 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Boiled and Drained Broccoli have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, sandwich, with peanut butter filling have 14.1 times more Energy, 65.1 times more Fat, 58.3 times more Saturated Fat, 3.5 times more Omega 3, 165.4 times more Omega 6, 7.5 times more Carbohydrate, 1.3 times more Fiber and 5.7 times more Protein than Boiled and Drained Broccoli.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.