Comparing Nutrients in 7 ounces Boiled Broccoli VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Boiled Broccoli	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	104% 136g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	28.5% 20.7g	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	2.03% 1.47g	0.49% 0.36g	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	% 0.97g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 19.2g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	27.5% 0.36mg	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	53.6% 214μg	28.8% 115μg	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	143% 129mg	0% 0mg	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% 2.88mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	43.4% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	79% 1.8mg	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	19% 133mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Crackers, standard snack-type, with whole wheat:

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin C and 9.9 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 5.1 times more Vitamin B1, 2 times more Vitamin B2, 8.1 times more Vitamin B3 and 2 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Broccoli as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Crackers, standard snack-type, with whole wheat:

• Boiled and Drained Broccoli has 1.4 times more Potassium and 32.7 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 4.2 times more Calcium, 3.2 times more Copper, 5.4 times more Iron, 2.2 times more Magnesium, 4.7 times more Manganese, 5.3 times more Phosphorus, 5.4 times more Selenium, 18.2 times more Sodium and 2.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 4.1 times more Fructose than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 13.2 times more Energy, 43.5 times more Fat, 55 times more Saturated Fat, 7.5 times more Omega 3, 138 times more Omega 6, 9.5 times more Carbohydrate, 7.5 times more Sugars, 1.5 times more Fiber and 3.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.