Comparing Nutrients in 7 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Energy	34% 980kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	50.2% 48.7g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	10% 13g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	1.4% 1g	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	% 5.48g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 13g	% 0.2g	g per day for Men 19-50 years
Fiber	12% 4.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	42.7% 171μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	197% 177mg	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	27.3% 4.1mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Calcium	16% 161mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	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	68.7% 5.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	77.7% 544mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	106% 1590mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Broccoli:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 6.9 times more Vitamin B1, 2.3 times more Vitamin B2, 9.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, more Vitamin C and 10.7 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, standard snack-type, sandwich, with peanut butter filling vs Broccoli:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.7 times more Calcium, 6.6 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 3.7 times more Manganese, 4.2 times more Phosphorus, 4.3 times more Selenium, 24.3 times more Sodium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium and 30.5 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 14.5 times more Energy, 66.3 times more Fat, 42.1 times more Saturated Fat, 92.9 times more Omega 6, 8.8 times more Carbohydrate, 6.2 times more Sugars and 4.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.