Comparing Nutrients in 1 kilogram Boiled Broccoli VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Boiled Broccoli	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	12% 350kcal	157% 4550kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	100% 32g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	617% 9.87g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	440% 74.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	544% 707g	130g per day for Men 19-50 years
Sugars	19% 14g	214% 155g	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	10.2% 7.4g	5.8% 4.2g	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	% 4.9g	% 7.9g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 118g	g per day for Men 19-50 years
Fiber	87% 33g	182% 69g	38g per day for Men 19-50 years
Protein	42.5% 24g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	237% 2.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	251% 40.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	115% 5.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	188% 2.44mg	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	270% 1080μg	95% 380μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	40% 400mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	304% 2.74mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	673% 15.5mg	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	96% 670mg	431% 3020mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	466% 6990mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	24% 893g	0.74% 27.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Crackers, wheat, regular:

• Boiled and Drained Broccoli has more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and 9.9 times more Vitamin K than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 4.5 times more Vitamin B1 and 7.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, wheat, regular have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
• Both Boiled and Drained Broccoli as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Crackers, wheat, regular:

• Boiled and Drained Broccoli has 32.5 times more Water than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 2.3 times more Calcium, 4.5 times more Copper, 3.9 times more Iron, 3.4 times more Magnesium, 8 times more Manganese, 4.5 times more Phosphorus, 6.2 times more Selenium, 17 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, wheat, regular have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.8 times more Fructose than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 13 times more Energy, 40 times more Fat, 40.6 times more Saturated Fat, 8.3 times more Omega 3, 146.5 times more Omega 6, 9.9 times more Carbohydrate, 11.1 times more Sugars, 2.1 times more Fiber and 3.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.