Comparing Nutrients in 5 ounces Crackers, wheat, low salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, wheat, low salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	23% 670kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	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	70.8% 92g	7.83% 10g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	NA	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	21.8% 12g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	17.7% 71μg	38.3% 153μg	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	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	4.72% 0.71mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	78% 6.24mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	44.5% 312mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, low salt vs Boiled Broccoli:

• Crackers, wheat, low salt have 8 times more Vitamin B1, 2.7 times more Vitamin B2 and 9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 2.9 times more Vitamin E and 14.7 times more Vitamin K than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 5 oz.
• Both Crackers, wheat, low salt 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, wheat, low salt vs Boiled Broccoli:

• Crackers, wheat, low salt have 1.2 times more Calcium, 5.2 times more Copper, 6.6 times more Iron, 3 times more Magnesium, 9.2 times more Manganese, 3.3 times more Phosphorus, 21.1 times more Selenium, 4.6 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Potassium and 28.8 times more Water than Crackers, wheat, low salt.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, low salt have 13.5 times more Energy, 50.2 times more Fat, 65.5 times more Saturated Fat, 52 times more Omega 6, 9 times more Carbohydrate, 9.4 times more Sugars, 1.4 times more Fiber and 3.6 times more Protein than Boiled and Drained Broccoli.
• Both Crackers, wheat, low salt and Boiled and Drained Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Crackers, wheat, low salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.