Comparing Nutrients in 5 ounces Boiled Broccoli VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Boiled Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	21.7% 629kcal	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	9.36% 3g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	78% 101g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	29.3% 21.3g	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	1.45% 1.05g	1.72% 1.25g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 13g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	16.4% 0.21mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0% 0mg	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	13.7% 2.06mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	35% 0.32mg	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	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	131% 3mg	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	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	27% 14.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	73.3% 1100mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.1% 3.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Crackers, wheat, reduced fat:

• Boiled and Drained Broccoli has more Vitamin A, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 5.7 times more Vitamin K than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 9.9 times more Vitamin B1, 2.2 times more Vitamin B2, 9.3 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, wheat, reduced fat have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled and Drained Broccoli as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Crackers, wheat, reduced fat:

• Boiled and Drained Broccoli has 1.4 times more Potassium and 32.7 times more Water than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 2 times more Calcium, 3.7 times more Copper, 7.5 times more Iron, 2.2 times more Magnesium, 11 times more Manganese, 3.9 times more Phosphorus, 6.5 times more Selenium, 18.9 times more Sodium and 3.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, reduced fat contain 12.7 times more Energy, 32.6 times more Fat, 26.7 times more Saturated Fat, 7.3 times more Omega 3, 121.2 times more Omega 6, 10 times more Carbohydrate, 10.8 times more Sugars and 3.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, wheat, reduced fat have similar amounts of Fructose and Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Crackers, wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.