Comparing Nutrients in 1 kilogram Crackers, standard snack-type, sandwich, with peanut butter filling VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Broccoli	Recommended Dietary Allowance
Energy	170% 4940kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 584g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	145% 105g	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	7.03% 5.1g	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	% 27.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 65.7g	% 0.8g	g per day for Men 19-50 years
Fiber	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	205% 115g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	382% 61mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	215% 860μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	137% 20.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Broccoli	Recommended Dietary Allowance
Calcium	81% 810mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	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	346% 27.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	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	391% 2740mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	534% 8010mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Broccoli:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 7.8 times more Vitamin B1, 2.2 times more Vitamin B2, 11.1 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 14.9 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Broccoli:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2 times more Calcium, 5.3 times more Copper, 4.1 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 6.8 times more Selenium, 19.5 times more Sodium and 2.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Potassium and 30.5 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 14.1 times more Energy, 59.9 times more Fat, 60.8 times more Saturated Fat, 89.2 times more Omega 6, 8.1 times more Carbohydrate, 7.6 times more Sugars and 4.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.5 times more Fructose and 1.4 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.