Comparing Nutrients in 1 kilogram Broccoli VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Broccoli	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	11.7% 340kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	570% 741g	130g per day for Men 19-50 years
Sugars	23.4% 17g	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	73.7% 28g	38g per day for Men 19-50 years
Protein	50.4% 28g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	66% 0.86mg	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	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	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	52% 7.8mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	47% 470mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	154% 1.4mg	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	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	298% 6.86mg	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	146% 1020mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	24% 893g	1.36% 50.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Crackers, saltines (includes oyster, soda, soup):

• Raw Broccoli has 31 times more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 9.9 times more Vitamin B1, 4.2 times more Vitamin B2, 10.1 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Broccoli as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Crackers, saltines (includes oyster, soda, soup):

• Raw Broccoli has 2.5 times more Calcium, 2.1 times more Potassium and 17.7 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 2.8 times more Copper, 7.6 times more Iron, 3.3 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium, 28.5 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.3 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 12.3 times more Energy, 23.4 times more Fat, 14.5 times more Saturated Fat, 8.8 times more Omega 3, 87.2 times more Omega 6, 11.2 times more Carbohydrate and 3.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.