Comparing Nutrients in 14 ounces Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Broccoli	Recommended Dietary Allowance
Energy	62.4% 1810kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	22% 28.5g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 3.18g	% 0.32g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	34.7% 139μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Boiled Broccoli	Recommended Dietary Allowance
Calcium	98% 976mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	133% 10.6mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	141% 591mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	418% 9.6mg	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	201% 1405mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	118% 64.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.35% 13g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Boiled Broccoli:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 1.2 times more Vitamin B2, 8.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 14 ounces for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Boiled Broccoli:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 6.2 times more Calcium, 8.3 times more Copper, 4 times more Iron, 7.1 times more Magnesium, 12.5 times more Manganese, 5.3 times more Phosphorus, 10.2 times more Selenium, 9 times more Sodium and 5.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 27.1 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free and Boiled and Drained Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 13 times more Energy, 38.8 times more Fat, 26.2 times more Saturated Fat, 7.8 times more Omega 3, 98.8 times more Omega 6, 9.4 times more Carbohydrate, 2.3 times more Fiber and 4.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Sugars and more Fructose than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• Both Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.