Comparing Nutrients in 1 kilogram Broccoli VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Broccoli	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	11.7% 340kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	168% 53.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	497% 646g	130g per day for Men 19-50 years
Sugars	23.4% 17g	129% 94g	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	9.38% 6.8g	13% 9.5g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 62.2g	g per day for Men 19-50 years
Fiber	68.4% 26g	63% 24g	38g per day for Men 19-50 years
Protein	50.4% 28g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	318% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	50% 0.65mg	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	158% 630μg	373% 1490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	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	52% 7.8mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	47% 470mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	91% 7.3mg	923% 73.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	338% 7.8mg	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	94% 660mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	765% 11480mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	24% 893g	1.2% 44.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Crackers, cream, Gamesa Sabrosas:

• Raw Broccoli has 1.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 5.7 times more Vitamin K than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 7.9 times more Vitamin B3, 2.4 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin E than Raw Broccoli.

Comparing minerals per 1 kilogram for Broccoli vs Crackers, cream, Gamesa Sabrosas:

• Raw Broccoli has 1.8 times more Calcium, 2.4 times more Potassium and 20.1 times more Water than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 2.3 times more Copper, 10.1 times more Iron, 3.7 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Selenium, 34.8 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, cream, Gamesa Sabrosas have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Omega 3 than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 14.2 times more Energy, 55.1 times more Fat, 47 times more Saturated Fat, 49 times more Omega 6, 9.7 times more Carbohydrate, 5.5 times more Sugars, 1.4 times more Fructose and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Crackers, cream, Gamesa Sabrosas have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Crackers, cream, Gamesa Sabrosas have insufficient amounts of Glucose and Sucrose in 1 kg.