Comparing Nutrients in 1 pound Crackers, melba toast, plain VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, melba toast, plain	Boiled Broccoli	Recommended Dietary Allowance
Energy	61% 1769kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	25% 32.6g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	98% 55g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	69.8% 0.91mg	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	141% 562μg	122% 490μg	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	327% 294mg	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	13% 1.95mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Boiled Broccoli	Recommended Dietary Allowance
Calcium	42% 422mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	210% 16.8mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	38.3% 0.88mg	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	127% 889mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	181% 2712mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.63% 23g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, melba toast, plain vs Boiled Broccoli:

• Crackers, melba toast, plain have 6.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 7.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 3.4 times more Vitamin E and 156.8 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Crackers, melba toast, plain as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, melba toast, plain vs Boiled Broccoli:

• Crackers, melba toast, plain have 2.3 times more Calcium, 4.7 times more Copper, 5.5 times more Iron, 2.8 times more Magnesium, 5.8 times more Manganese, 2.9 times more Phosphorus, 21.8 times more Selenium, 14.6 times more Sodium and 4.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Potassium and 17.5 times more Water than Crackers, melba toast, plain.

Comparison of macro-nutrients per 1 pound:

• Crackers, melba toast, plain have 11.1 times more Energy, 7.8 times more Fat, 5.6 times more Saturated Fat, 23.7 times more Omega 6, 10.7 times more Carbohydrate, 1.9 times more Fiber and 5.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 and 1.5 times more Sugars than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.