Comparing Nutrients in 5 ounces Cracker, meal VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Cracker, meal	Broccoli	Recommended Dietary Allowance
Energy	18.7% 543kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	3.32% 2.4g	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	NA	1.33% 0.96g	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	23.5% 13g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	19% 0.25mg	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	48% 193μg	22.3% 89.3μg	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	140% 126mg	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	4.06% 0.61mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Broccoli	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	7.7% 0.069mg	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	82.2% 6.58mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	13% 0.3mg	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	21% 147mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cracker, meal vs Broccoli:

• Cracker, meal has 9.8 times more Vitamin B1, 4 times more Vitamin B2, 8.9 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.5 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 338.7 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Raw Broccoli have similar amounts of Vitamin B5 per 5 oz.
• Both Cracker, meal as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cracker, meal vs Broccoli:

• Cracker, meal has 4.6 times more Copper, 6.4 times more Iron, 4.5 times more Manganese, 1.6 times more Phosphorus, 16.9 times more Selenium and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 2.7 times more Potassium, 2.1 times more Sodium and 11.8 times more Water than Cracker, meal.
• Both Cracker, meal and Raw Broccoli have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cracker, meal has 11.3 times more Energy, 4.6 times more Fat, 13.9 times more Omega 6, 12.2 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Omega 3 and 5.2 times more Sugars than Cracker, meal.
• Both Cracker, meal and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Cracker, meal as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.