Comparing Nutrients in 1 kilogram Crackers, flavored, fish-shaped VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, flavored, fish-shaped	Broccoli	Recommended Dietary Allowance
Energy	160% 4630kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	183% 177g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	64.3% 20.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	205% 34.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 657g	51% 66.4g	130g per day for Men 19-50 years
Sugars	16.3% 12g	23.4% 17g	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	1.24% 0.9g	9.38% 6.8g	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	% 3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	81.6% 31g	68.4% 26g	38g per day for Men 19-50 years
Protein	181% 102g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	678% 8.13mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.14mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	401% 64mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	135% 1.75mg	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	383% 1530μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	991% 892mg	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	245% 36.8mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	231% 277μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Broccoli	Recommended Dietary Allowance
Calcium	83% 830mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	54.4% 0.49mg	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	573% 45.8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	91% 2.1mg	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	239% 1670mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	647% 9700mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, flavored, fish-shaped vs Broccoli:

• Crackers, flavored, fish-shaped have 11.5 times more Vitamin B1, 4.4 times more Vitamin B2, 10 times more Vitamin B3, 2.4 times more Vitamin B9 and 4.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B6 and 3.7 times more Vitamin K than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Raw Broccoli have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Crackers, flavored, fish-shaped vs Broccoli:

• Crackers, flavored, fish-shaped have 1.8 times more Calcium, 2.7 times more Copper, 6.3 times more Iron, 2.7 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Selenium, 29.4 times more Sodium and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Potassium and 26.1 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Raw Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, flavored, fish-shaped have 13.6 times more Energy, 47.9 times more Fat, 18.1 times more Saturated Fat, 6.7 times more Omega 3, 71 times more Omega 6, 9.9 times more Carbohydrate and 3.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Crackers, flavored, fish-shaped as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.