Comparing Nutrients in 1 pound Crackers, whole-wheat, reduced fat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Broccoli	Recommended Dietary Allowance
Energy	65% 1887kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	15% 4.84g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.4g	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	264% 343g	23% 30g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	0% 0g	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	% 1.45g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.45g	g per day for Men 19-50 years
Fiber	130% 49.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	92% 51.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	70% 0.84mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	34% 136μg	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	32.7% 4.9mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Broccoli	Recommended Dietary Allowance
Calcium	17.7% 177mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	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	202% 16mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	236% 1651mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	225% 3379mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, whole-wheat, reduced fat vs Broccoli:

• Crackers, whole-wheat, reduced fat have 2.6 times more Vitamin B1, 8.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 5.3 times more Vitamin B2, 2.1 times more Vitamin B9, more Vitamin C and 8.1 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Crackers, whole-wheat, reduced fat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, whole-wheat, reduced fat vs Broccoli:

• Crackers, whole-wheat, reduced fat have 9.1 times more Copper, 4.9 times more Iron, 5.7 times more Magnesium, 10.9 times more Manganese, 5.5 times more Phosphorus, 5.6 times more Selenium, 22.6 times more Sodium and 7.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 34.5 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Broccoli have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat, reduced fat have 12.2 times more Energy, 20.5 times more Fat, 9.4 times more Saturated Fat, 6.3 times more Omega 3, 64.6 times more Omega 6, 11.4 times more Carbohydrate, 4.2 times more Fiber and 4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.