Comparing Nutrients in 5 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Broccoli	Recommended Dietary Allowance
Energy	21.8% 632kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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	0% 0g	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	% 0g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.14g	g per day for Men 19-50 years
Fiber	60.4% 23g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	30.5% 17g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Broccoli	Recommended Dietary Allowance
Calcium	31.6% 316mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	56% 4.5mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	85.5% 598mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	55.5% 832mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3 times more Vitamin B1, 1.9 times more Vitamin B2 and 8.4 times more Vitamin B3 than Raw Broccoli.

Comparing minerals per 5 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4.7 times more Calcium, 13.1 times more Copper, 4.3 times more Iron, 9.4 times more Magnesium, 12 times more Manganese, 6.4 times more Phosphorus, 1.5 times more Potassium, 7.9 times more Selenium, 17.8 times more Sodium and 7.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 20.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 5 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 13.1 times more Energy, 42.2 times more Fat, 9.7 times more Carbohydrate, 6.2 times more Fiber and 4.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.