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

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Boiled Broccoli	Recommended Dietary Allowance
Energy	167% 4840kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	168% 53.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	497% 646g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	129% 94g	19% 14g	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	13% 9.5g	10.2% 7.4g	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	% 9.2g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 62.2g	% 0.8g	g per day for Men 19-50 years
Fiber	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	125% 70g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 50.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	154% 2mg	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	373% 1490μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	192% 4.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	923% 73.8mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	84.3% 1.94mg	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	140% 980mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	765% 11480mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	24% 893g	3700g per day for Men 19-50 years

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

• Crackers, cream, Gamesa Sabrosas have 4.7 times more Vitamin B1, 2 times more Vitamin B2, 9.2 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 7.9 times more Vitamin K than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled and Drained Broccoli have similar amounts of Vitamin E per 1 kg.

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

• Crackers, cream, Gamesa Sabrosas have 1.8 times more Copper, 11 times more Iron, 4 times more Manganese, 1.5 times more Phosphorus, 5.9 times more Selenium, 28 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 2.3 times more Potassium and 20.1 times more Water than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Boiled and Drained Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, cream, Gamesa Sabrosas have 13.8 times more Energy, 49.7 times more Fat, 67.9 times more Saturated Fat, 47.1 times more Omega 6, 9 times more Carbohydrate, 6.7 times more Sugars, 1.3 times more Fructose and 2.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Omega 3 and 1.4 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.