Comparing Nutrients in 7 ounces Broccoli VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Broccoli	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	109% 142g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10% 5.6g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.8% 0.075mg	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	61.5% 246μg	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	197% 177mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	9.33% 93mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	44% 0.39mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	60% 1.38mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli versus 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Broccoli have more Vitamin A, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
• 7 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 7 ounces of Broccoli have 2.5 times more Potassium and 21.8 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.5 times more Calcium, 4.1 times more Copper, 7.4 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 23.2 times more Sodium and 1.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 12.8 times more Energy, 31.9 times more Fat, 25.7 times more Saturated Fat, 1.4 times more Omega 3, 32.5 times more Omega 6, 10.8 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli.
• Both Broccoli and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli provide inadequate amounts of Energy and Omega 6