Comparing Nutrients in 7 ounces Broccoli VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Broccoli	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	31% 5.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	99% 129g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	35.7% 26g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	10% 5.6g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, wheat, low salt	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	83.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	20.8% 0.27mg	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	25% 99μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	70% 0.63mg	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	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	154% 3.53mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.17% 6.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Crackers, wheat, low salt:

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 10.6 times more Vitamin K than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 7.1 times more Vitamin B1, 2.8 times more Vitamin B2 and 7.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Crackers, wheat, low salt have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Crackers, wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Crackers, wheat, low salt:

• Raw Broccoli has 1.6 times more Potassium and 28.8 times more Water than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 6.5 times more Copper, 6 times more Iron, 3 times more Magnesium, 8.5 times more Manganese, 3.3 times more Phosphorus, 13.5 times more Selenium, 5.8 times more Sodium and 3.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, wheat, low salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, low salt contain 13.9 times more Energy, 55.7 times more Fat, 45.4 times more Saturated Fat, 2.2 times more Omega 3, 54.1 times more Omega 6, 9.8 times more Carbohydrate, 7.7 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crackers, wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.