Comparing Nutrients in 1 pound Crackers, wheat, regular VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, wheat, regular	Broccoli	Recommended Dietary Allowance
Energy	71% 2064kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	280% 4.48g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	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	247% 321g	23% 30g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	2.63% 1.9g	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	% 3.6g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 53.5g	% 0.45g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	59% 33g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	107% 1.3mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	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	43% 172μg	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	47% 7.03mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Broccoli	Recommended Dietary Allowance
Calcium	41.7% 417mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	150% 12mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	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	196% 1370mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	211% 3171mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, wheat, regular vs Broccoli:

• Crackers, wheat, regular have 4 times more Vitamin B1, 1.2 times more Vitamin B2, 6.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and 7.2 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Raw Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Crackers, wheat, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, wheat, regular vs Broccoli:

• Crackers, wheat, regular have 2 times more Calcium, 5.6 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 7.4 times more Manganese, 4.6 times more Phosphorus, 4 times more Selenium, 21.2 times more Sodium and 4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 32.5 times more Water than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, wheat, regular have 13.4 times more Energy, 44.3 times more Fat, 28.2 times more Saturated Fat, 15.7 times more Omega 3, 152.5 times more Omega 6, 10.7 times more Carbohydrate, 9.1 times more Sugars, 2.7 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• Both Crackers, wheat, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.