Comparing Nutrients in 7 ounces Crackers, standard snack-type, with whole wheat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Boiled Broccoli	Recommended Dietary Allowance
Energy	31.7% 919kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	11% 14.2g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	3.8% 2.76g	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	0.49% 0.36g	2.03% 1.47g	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	% 0.48g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 0.16g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	26% 14.5g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	30.5% 0.4mg	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	28.8% 115μg	53.6% 214μg	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	0% 0mg	143% 129mg	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	38.4% 5.75mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	33% 331mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	91% 7.24mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	16.7% 0.38mg	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	101% 706mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, with whole wheat vs Boiled Broccoli:

• Crackers, standard snack-type, with whole wheat have 5.1 times more Vitamin B1, 2 times more Vitamin B2, 8.1 times more Vitamin B3 and 2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin C and 9.9 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 7 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, standard snack-type, with whole wheat vs Boiled Broccoli:

• Crackers, standard snack-type, with whole wheat have 4.2 times more Calcium, 3.2 times more Copper, 5.4 times more Iron, 2.2 times more Magnesium, 4.7 times more Manganese, 5.3 times more Phosphorus, 5.4 times more Selenium, 18.2 times more Sodium and 2.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Potassium and 32.7 times more Water than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, with whole wheat have 13.2 times more Energy, 43.5 times more Fat, 55 times more Saturated Fat, 7.5 times more Omega 3, 138 times more Omega 6, 9.5 times more Carbohydrate, 7.5 times more Sugars, 1.5 times more Fiber and 3.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Fructose than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.