Comparing Nutrients in 1 kilogram Boiled Broccoli VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Boiled Broccoli	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	12% 350kcal	170% 4920kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	239% 232g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	770% 12.3g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	568% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	489% 635g	130g per day for Men 19-50 years
Sugars	19% 14g	112% 81.4g	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	8.14% 5.9g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 63.3g	g per day for Men 19-50 years
Fiber	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	42.5% 24g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	305% 48.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	46% 0.6mg	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	180% 720μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	233% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	417% 500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	40% 400mg	154% 1540mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	138% 1.24mg	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	559% 44.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	235% 5.4mg	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	390% 2730mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	588% 8820mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	24% 893g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Nabisco, Nabisco Ritz Crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Nabisco, Nabisco Ritz Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Nabisco, Nabisco Ritz Crackers:

• 1 kilogram of Boiled Broccoli has 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.8 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.
• While 1 kg of Nabisco, Nabisco Ritz Crackers contains 7 times more Vitamin B1, 2.2 times more Vitamin B2, 8.8 times more Vitamin B3 and 2.4 times more Vitamin E than Boiled and Drained Broccoli.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Nabisco, Nabisco Ritz Crackers:

• 1 kilogram of Boiled Broccoli has 2.5 times more Potassium and 28.6 times more Water than Nabisco, Nabisco Ritz Crackers.
• While 1 kg of Nabisco, Nabisco Ritz Crackers contains 3.9 times more Calcium, 2 times more Copper, 6.7 times more Iron, 2.8 times more Manganese, 4.1 times more Phosphorus, 2.9 times more Selenium, 21.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Nabisco, Nabisco Ritz Crackers contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.4 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• While 1 kg of Nabisco, Nabisco Ritz Crackers contains 14.1 times more Energy, 56.6 times more Fat, 69 times more Saturated Fat, 10.4 times more Omega 3, 189.2 times more Omega 6, 8.8 times more Carbohydrate, 5.9 times more Sugars and 3 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6