Comparing Nutrients in 7 ounces Boiled Broccoli VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Boiled Broccoli	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	97% 126g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 12.6g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	9.16% 0.12mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	27.3% 0.25mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	46.6% 1.07mg	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	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Nabisco, Nabisco Ritz Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Nabisco, Nabisco Ritz Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Nabisco, Nabisco Ritz Crackers:

• 7 ounces of Boiled Broccoli have 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.8 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 7 times more Vitamin B1, 2.2 times more Vitamin B2, 8.8 times more Vitamin B3 and 2.4 times more Vitamin E than Boiled and Drained Broccoli.

Comparing minerals per 7 ounces for Boiled Broccoli vs Nabisco, Nabisco Ritz Crackers:

• 7 ounces of Boiled Broccoli have 2.5 times more Potassium and 28.6 times more Water than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 3.9 times more Calcium, 2 times more Copper, 6.7 times more Iron, 2.8 times more Manganese, 4.1 times more Phosphorus, 2.9 times more Selenium, 21.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Nabisco, Nabisco Ritz Crackers contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.4 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 14.1 times more Energy, 56.6 times more Fat, 69 times more Saturated Fat, 10.4 times more Omega 3, 189.2 times more Omega 6, 8.8 times more Carbohydrate, 5.9 times more Sugars and 3 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6