Comparing Nutrients in 1 pound Boiled Broccoli VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Boiled Broccoli	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	5.47% 159kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	15% 4.84g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	84.4% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	264% 343g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	7.63% 5.53g	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	4.63% 3.36g	0% 0g	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	% 2.22g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 4.1g	g per day for Men 19-50 years
Fiber	39.4% 15g	130% 49.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	68.7% 0.89mg	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	122% 490μg	34% 136μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	18% 181mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	225% 2.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	451% 10.4mg	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	43.4% 304mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	225% 3379mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	11% 405g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Crackers, whole-wheat, reduced fat:

• Boiled and Drained Broccoli has more Vitamin A, 5.6 times more Vitamin B2, 3.6 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 11.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 2.9 times more Vitamin B1, 9.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Broccoli as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Crackers, whole-wheat, reduced fat:

• Boiled and Drained Broccoli has 34.5 times more Water than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 7.3 times more Copper, 5.3 times more Iron, 5.7 times more Magnesium, 11.8 times more Manganese, 5.4 times more Phosphorus, 1.3 times more Potassium, 8.8 times more Selenium, 18.2 times more Sodium and 6.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, whole-wheat, reduced fat have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has more Fructose than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 11.9 times more Energy, 18.5 times more Fat, 13.5 times more Saturated Fat, 3.3 times more Omega 3, 62 times more Omega 6, 10.5 times more Carbohydrate, 3.3 times more Fiber and 4.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, whole-wheat, reduced fat have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Broccoli as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.