Comparing Nutrients in 7 ounces Crackers, wheat, regular VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, wheat, regular	Boiled Broccoli	Recommended Dietary Allowance
Energy	31% 903kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	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	108% 140g	11% 14.2g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 23.4g	% 0.16g	g per day for Men 19-50 years
Fiber	36% 13.7g	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, wheat, regular	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	47% 0.56mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	19% 75.4μg	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	20.5% 3.08mg	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, wheat, regular	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18.3% 183mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	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	65.5% 5.24mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	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	85.6% 599mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	92% 1387mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, wheat, regular vs Boiled Broccoli:

• Crackers, wheat, regular have 4.5 times more Vitamin B1, 7.3 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and 9.9 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per 7 oz.
• Both Crackers, wheat, regular 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, wheat, regular vs Boiled Broccoli:

• Crackers, wheat, regular have 2.3 times more Calcium, 4.5 times more Copper, 3.9 times more Iron, 3.4 times more Magnesium, 8 times more Manganese, 4.5 times more Phosphorus, 6.2 times more Selenium, 17 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 32.5 times more Water than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Boiled and Drained Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, regular have 13 times more Energy, 40 times more Fat, 40.6 times more Saturated Fat, 8.3 times more Omega 3, 146.5 times more Omega 6, 9.9 times more Carbohydrate, 11.1 times more Sugars, 2.1 times more Fiber and 3.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Fructose than Crackers, wheat, regular.
• Both Crackers, wheat, regular as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.