Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, matzo, whole-wheat	Broccoli	Recommended Dietary Allowance
Energy	17% 498kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	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	86% 112g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	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	44% 16.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	33% 18.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	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	43% 0.52mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	12.4% 49.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Broccoli	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	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	82.4% 6.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	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	61.8% 432mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	194% 106μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, matzo, whole-wheat vs Broccoli:

• Crackers, matzo, whole-wheat have 5.1 times more Vitamin B1, 2.3 times more Vitamin B2, 8.5 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Raw Broccoli have similar amounts of Vitamin B6 per 5 oz.
• Both Crackers, matzo, whole-wheat as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Crackers, matzo, whole-wheat vs Broccoli:

• Crackers, matzo, whole-wheat have 7.1 times more Copper, 6.4 times more Iron, 6.4 times more Magnesium, 16.7 times more Manganese, 4.6 times more Phosphorus, 30 times more Selenium and 6.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 16.5 times more Sodium and 18.6 times more Water than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Raw Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, matzo, whole-wheat have 10.3 times more Energy, 4.1 times more Fat, 12.6 times more Omega 6, 11.9 times more Carbohydrate, 4.5 times more Fiber and 4.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.