Comparing Nutrients in 1 pound Crackers, melba toast, rye (includes pumpernickel) VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli	Recommended Dietary Allowance
Energy	61% 1764kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.05g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	95% 36.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	94% 52.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	61% 0.79mg	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	96% 386μg	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli	Recommended Dietary Allowance
Calcium	35.4% 354mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	24.7% 0.22mg	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	209% 16.7mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	41.4% 0.95mg	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	119% 830mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	319% 176μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	272% 4078mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, melba toast, rye (includes pumpernickel) vs Broccoli:

• Crackers, melba toast, rye (includes pumpernickel) have 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 7.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Raw Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Crackers, melba toast, rye (includes pumpernickel) vs Broccoli:

• Crackers, melba toast, rye (includes pumpernickel) have 1.7 times more Calcium, 8.2 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 3.5 times more Manganese, 2.8 times more Phosphorus, 15.5 times more Selenium, 27.2 times more Sodium and 3.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Potassium and 18.2 times more Water than Crackers, melba toast, rye (includes pumpernickel).

Comparison of macro-nutrients per 1 pound:

• Crackers, melba toast, rye (includes pumpernickel) have 11.4 times more Energy, 9.2 times more Fat, 4 times more Saturated Fat, 1.7 times more Omega 3, 25.3 times more Omega 6, 11.6 times more Carbohydrate, 3.1 times more Fiber and 4.1 times more Protein than Raw Broccoli.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.