Comparing Nutrients in 5 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Broccoli	Recommended Dietary Allowance
Energy	24% 700kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	7.83% 10g	130g per day for Men 19-50 years
Sugars	20.5% 15g	2.7% 1.97g	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% 0.72g	1.45% 1.05g	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	% 3.9g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 9.3g	% 0.11g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	29% 16.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.8% 0.69mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	22% 0.28mg	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	30.5% 122μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	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	19.5% 2.9mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	49% 3.93mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	12% 0.27mg	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	55.5% 388mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Broccoli:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 7.8 times more Vitamin B1, 2.2 times more Vitamin B2, 11.1 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 14.9 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Broccoli:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2 times more Calcium, 5.3 times more Copper, 4.1 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 6.8 times more Selenium, 19.5 times more Sodium and 2.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Potassium and 30.5 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 5 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 14.1 times more Energy, 59.9 times more Fat, 60.8 times more Saturated Fat, 89.2 times more Omega 6, 8.1 times more Carbohydrate, 7.6 times more Sugars and 4.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.5 times more Fructose and 1.4 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.