Comparing Nutrients in 7 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Broccoli	Recommended Dietary Allowance
Energy	31.2% 905kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	10% 13g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	4.65% 3.37g	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	0.82% 0.6g	1.86% 1.35g	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	% 0.79g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 6.35g	% 0.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	26.7% 0.35mg	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	3.47% 14μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	11% 0.097mg	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	14% 1.1mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	18% 0.42mg	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	16% 113mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Broccoli:

• Raw Broccoli contains 2.5 times more Vitamin B6 and 9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Broccoli:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.8 times more Copper, 1.4 times more Manganese and 27 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 3.7 times more Potassium and 36 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Raw Broccoli have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 13.4 times more Energy, 41.6 times more Fat, 50.1 times more Saturated Fat, 27.1 times more Omega 6, 11.6 times more Carbohydrate and 2.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Raw Broccoli have similar amounts of Fiber and Protein per 7 oz.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.