Comparing Nutrients in 1 pound Crackers, water biscuits VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, water biscuits	Broccoli	Recommended Dietary Allowance
Energy	60% 1742kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	62.8% 10.7g	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	254% 330g	23% 30g	130g per day for Men 19-50 years
Sugars	0% 0g	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	84.8% 32.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	58% 32.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	42% 0.5mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	27.2% 109μg	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	8.77% 1.3mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	0% 0mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	64.8% 454mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.35% 50g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, water biscuits vs Broccoli:

• Crackers, water biscuits have 1.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B2, 4.3 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 56.4 times more Vitamin K than Crackers, water biscuits.
• Both Crackers, water biscuits as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, water biscuits vs Broccoli:

• Crackers, water biscuits have 2.7 times more Copper, 1.5 times more Phosphorus, 12.5 times more Selenium, 17.3 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Calcium, more Iron, 3.2 times more Potassium and 8.1 times more Water than Crackers, water biscuits.
• Both Crackers, water biscuits and Raw Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, water biscuits have 11.3 times more Energy, 19.3 times more Fat, 1.7 times more Omega 3, 48 times more Omega 6, 11 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Sugars than Crackers, water biscuits.
• Both Crackers, water biscuits as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.