Comparing Nutrients in 1 kilogram Crackers, gluten-free, multi-seeded and multigrain VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Broccoli	Recommended Dietary Allowance
Energy	156% 4530kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	579% 9.26g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	296% 50.4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	51% 66.4g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	0% 0g	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	% 0g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 1g	g per day for Men 19-50 years
Fiber	268% 102g	68.4% 26g	38g per day for Men 19-50 years
Protein	201% 113g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	302% 48.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	87.5% 350μg	158% 630μg	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	0% 0mg	991% 892mg	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	100% 15mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Broccoli	Recommended Dietary Allowance
Calcium	238% 2380mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	610% 5.5mg	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	354% 28.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1066% 24.5mg	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	534% 3740mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	292% 4380mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.97% 36g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, gluten-free, multi-seeded and multigrain vs Broccoli:

• Crackers, gluten-free, multi-seeded and multigrain have 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 7.6 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 7.4 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, gluten-free, multi-seeded and multigrain vs Broccoli:

• Crackers, gluten-free, multi-seeded and multigrain have 5.1 times more Calcium, 11.2 times more Copper, 3.9 times more Iron, 7.8 times more Magnesium, 11.7 times more Manganese, 5.7 times more Phosphorus, 1.2 times more Potassium, 7 times more Selenium, 13.3 times more Sodium and 6.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 24.9 times more Water than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, gluten-free, multi-seeded and multigrain have 13.3 times more Energy, 42.8 times more Fat, 18.1 times more Saturated Fat, 14.7 times more Omega 3, 102.8 times more Omega 6, 10 times more Carbohydrate, 3.9 times more Fiber and 4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.