Comparing Nutrients in 1 pound Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Broccoli	Recommended Dietary Allowance
Energy	69.8% 2023kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	25% 32.6g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	8.7% 6.3g	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	4.63% 3.36g	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	% 0g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 0.36g	g per day for Men 19-50 years
Fiber	193% 73.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	98% 54.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	69.8% 0.91mg	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	NA	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Broccoli	Recommended Dietary Allowance
Calcium	101% 1012mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	180% 14.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	497% 11.4mg	38.3% 0.88mg	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	273% 1914mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	162% 89.4μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	178% 2663mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 9.7 times more Vitamin B3 than Boiled and Drained Broccoli.

Comparing minerals per 1 pound for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.6 times more Calcium, 10.6 times more Copper, 4.7 times more Iron, 9.4 times more Magnesium, 13 times more Manganese, 6.3 times more Phosphorus, 1.6 times more Potassium, 12.3 times more Selenium, 14.3 times more Sodium and 6.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 1 pound:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 12.7 times more Energy, 38.1 times more Fat, 9 times more Carbohydrate, 4.9 times more Fiber and 5.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Sugars and more Fructose than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.