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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Energy	77.3% 2241kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	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	204% 265g	23% 30g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	3.2% 2.3g	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	% 12.5g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 30g	% 0.45g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	93% 52g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	98% 390μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	62.3% 9.34mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Calcium	36.7% 367mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	157% 12.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	178% 1243mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	242% 3633mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	11% 405g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, sandwich, with peanut butter filling have 6.9 times more Vitamin B1, 2.3 times more Vitamin B2, 9.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, more Vitamin C and 10.7 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.7 times more Calcium, 6.6 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 3.7 times more Manganese, 4.2 times more Phosphorus, 4.3 times more Selenium, 24.3 times more Sodium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 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 pound:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 14.5 times more Energy, 66.3 times more Fat, 42.1 times more Saturated Fat, 92.9 times more Omega 6, 8.8 times more Carbohydrate, 6.2 times more Sugars and 4.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.