Comparing Nutrients in 1 pound Nabisco, Nabisco Ritz Crackers VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Broccoli	Recommended Dietary Allowance
Energy	77% 2232kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	349% 5.6g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	257% 43.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	23% 30g	130g per day for Men 19-50 years
Sugars	51% 37g	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	3.7% 2.68g	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	% 2.9g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 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	58.6% 32.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	81.6% 327μg	71.4% 286μg	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	450% 405mg	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	106% 16mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Broccoli	Recommended Dietary Allowance
Calcium	70% 699mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	253% 20.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	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	177% 1238mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	267% 4001mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.38% 14g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nabisco, Nabisco Ritz Crackers vs Broccoli:

• Nabisco, Nabisco Ritz Crackers have 6.2 times more Vitamin B1, 2.3 times more Vitamin B2, 7.6 times more Vitamin B3 and 4.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 2 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Nabisco, Nabisco Ritz Crackers vs Broccoli:

• Nabisco, Nabisco Ritz Crackers have 3.3 times more Calcium, 2.5 times more Copper, 6.1 times more Iron, 2.6 times more Manganese, 4.1 times more Phosphorus, 1.8 times more Selenium, 26.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Potassium and 28.6 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Nabisco, Nabisco Ritz Crackers have 14.5 times more Energy, 62.7 times more Fat, 47.8 times more Saturated Fat, 19.6 times more Omega 3, 196.9 times more Omega 6, 9.6 times more Carbohydrate, 4.8 times more Sugars and 2.6 times more Protein than Raw Broccoli.
• Both Nabisco, Nabisco Ritz Crackers and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Nabisco, Nabisco Ritz Crackers as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.