Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodium VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Broccoli	Recommended Dietary Allowance
Energy	61.5% 1783kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	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	287% 373g	23% 30g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	32.2% 12.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	85% 47.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	196% 2.35mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 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	141% 562μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	438% 35mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	73.2% 513mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Broccoli:

• Crackers, saltines, fat-free, low-sodium have 7.3 times more Vitamin B1, 5 times more Vitamin B2, 8.9 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin C, 6.5 times more Vitamin E and 20.7 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Broccoli:

• Crackers, saltines, fat-free, low-sodium have 3 times more Copper, 10.6 times more Iron, 1.2 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 8.6 times more Selenium, 25.7 times more Sodium and 2.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 2.7 times more Potassium and 26.3 times more Water than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, fat-free, low-sodium have 11.6 times more Energy, 4.3 times more Fat, 13.2 times more Omega 6, 12.4 times more Carbohydrate and 3.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Omega 3 and 4.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.