Comparing Nutrients in 5 ounces Boiled Broccoli VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Boiled Broccoli	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	21% 614kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	70% 91g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	4.6% 3.33g	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	1.45% 1.05g	0.92% 0.67g	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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	14% 5.4g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	NA	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	38.3% 153μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	100% 8.02mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	38.5% 0.89mg	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	13.6% 95mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Crackers, snack, Goya Crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Crackers, snack, Goya Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Crackers, snack, Goya Crackers:

• Both Boiled and Drained Broccoli and Crackers, snack, Goya Crackers have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Boiled Broccoli vs Crackers, snack, Goya Crackers:

• 5 ounces of Boiled Broccoli have 2.5 times more Calcium, 2.4 times more Potassium and 15.1 times more Water than Crackers, snack, Goya Crackers.
• While 5 oz of Crackers, snack, Goya Crackers contain 2.5 times more Copper, 8.4 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 16.2 times more Sodium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• 5 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 3.1 times more Omega 3 than Crackers, snack, Goya Crackers.
• While 5 oz of Crackers, snack, Goya Crackers contain 12.4 times more Energy, 32.6 times more Fat, 80 times more Saturated Fat, 29.3 times more Omega 6, 9 times more Carbohydrate, 1.7 times more Sugars and 6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Crackers, snack, Goya Crackers offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6