Comparing Nutrients in 7 ounces Broccoli VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Broccoli	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	100% 130g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.23% 2.34g	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	1.86% 1.35g	0.25% 0.18g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	16% 6.15g	38g per day for Men 19-50 years
Protein	10% 5.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13% 0.17mg	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	31.3% 125μg	76% 304μg	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	197% 177mg	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	10.3% 1.55mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	9.33% 93mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	29.5% 0.27mg	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	18% 1.45mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	48.7% 1.12mg	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	18.7% 131mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Crackers, flavored, fish-shaped:

• Raw Broccoli has 2.1 times more Vitamin B6 and 3.7 times more Vitamin K than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 11.5 times more Vitamin B1, 4.4 times more Vitamin B2, 10 times more Vitamin B3, 2.4 times more Vitamin B9 and 4.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Crackers, flavored, fish-shaped have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Crackers, flavored, fish-shaped:

• Raw Broccoli has 1.4 times more Potassium and 26.1 times more Water than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 1.8 times more Calcium, 2.7 times more Copper, 6.3 times more Iron, 2.7 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Selenium, 29.4 times more Sodium and 2.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, flavored, fish-shaped have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.4 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 13.6 times more Energy, 47.9 times more Fat, 18.1 times more Saturated Fat, 6.7 times more Omega 3, 71 times more Omega 6, 9.9 times more Carbohydrate and 3.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Crackers, flavored, fish-shaped have similar amounts of Fiber per 7 oz.
• Both Raw Broccoli as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.