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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Broccoli	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	177% 172g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	106% 34g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	366% 62g	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	528% 686g	130g per day for Men 19-50 years
Sugars	23.4% 17g	5.1% 3.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	276% 105g	38g per day for Men 19-50 years
Protein	50.4% 28g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, whole-wheat, low salt	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	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	163% 8.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	141% 1.83mg	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	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	47% 470mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	493% 4.44mg	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	385% 31mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	977% 22.5mg	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	421% 2950mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	24% 893g	0.73% 27g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C and 12.2 times more Vitamin K than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 2.8 times more Vitamin B1, 7.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Crackers, whole-wheat, low salt have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 1 kg.
• Both Raw Broccoli as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 33.1 times more Water than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 9.1 times more Copper, 4.2 times more Iron, 4.7 times more Magnesium, 10.7 times more Manganese, 4.5 times more Phosphorus, 5.9 times more Selenium, 5.6 times more Sodium and 5.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, whole-wheat, low salt have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 4.6 times more Sugars than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 13 times more Energy, 46.5 times more Fat, 29.8 times more Saturated Fat, 6 times more Omega 3, 126.9 times more Omega 6, 10.3 times more Carbohydrate, 4 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.