Comparing Nutrients in 1 kilogram Broccoli VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Broccoli	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	11.7% 340kcal	147% 4270kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	146% 141g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	64.5% 20.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	359% 61g	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	535% 696g	130g per day for Men 19-50 years
Sugars	23.4% 17g	16.4% 12g	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	0% 0g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 8.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	271% 103g	38g per day for Men 19-50 years
Protein	50.4% 28g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	289% 46.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	142% 1.85mg	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	70% 280μg	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	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	227% 272μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	47% 470mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	467% 4.2mg	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	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	936% 21.5mg	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	94% 660mg	473% 3310mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	533% 8000mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	24% 893g	0.79% 29.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Crackers, whole-wheat:

• Raw Broccoli has more Vitamin A, 5.6 times more Vitamin B2, 2.3 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 2.6 times more Vitamin B1, 7.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Crackers, whole-wheat have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Crackers, whole-wheat:

• Raw Broccoli has 1.3 times more Calcium and 30.4 times more Water than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 8.6 times more Copper, 4.6 times more Iron, 5.2 times more Magnesium, 10.2 times more Manganese, 5 times more Phosphorus, 4 times more Selenium, 24.2 times more Sodium and 6.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, whole-wheat have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Sugars than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 12.6 times more Energy, 38.2 times more Fat, 18.1 times more Saturated Fat, 13.4 times more Omega 3, 124.4 times more Omega 6, 10.5 times more Carbohydrate, 4 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.