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

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, matzo, whole-wheat	Broccoli	Recommended Dietary Allowance
Energy	121% 3510kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	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	607% 789g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	311% 118g	68.4% 26g	38g per day for Men 19-50 years
Protein	234% 131g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	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	304% 3.65mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	581% 46.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	319% 1340mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1522% 35mg	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	436% 3050mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	1365% 751μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	237% 26mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.3% 48g	24% 893g	3700g per day for Men 19-50 years

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

• Crackers, matzo, whole-wheat have 5.1 times more Vitamin B1, 2.3 times more Vitamin B2, 8.5 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Crackers, matzo, whole-wheat as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

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

• Crackers, matzo, whole-wheat have 7.1 times more Copper, 6.4 times more Iron, 6.4 times more Magnesium, 16.7 times more Manganese, 4.6 times more Phosphorus, 30 times more Selenium and 6.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 16.5 times more Sodium and 18.6 times more Water than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, matzo, whole-wheat have 10.3 times more Energy, 4.1 times more Fat, 12.6 times more Omega 6, 11.9 times more Carbohydrate, 4.5 times more Fiber and 4.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.