Comparing Nutrients in 7 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Broccoli	Recommended Dietary Allowance
Energy	30.5% 885kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	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	98% 128g	10% 13g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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% 0g	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	% 0g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.2g	g per day for Men 19-50 years
Fiber	84.6% 32g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	42.7% 24g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	34.7% 0.42mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	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	NA	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	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Broccoli	Recommended Dietary Allowance
Calcium	44.3% 443mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	78.6% 6.3mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	120% 837mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	77.7% 1165mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	53.2% 5.85mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3 times more Vitamin B1, 1.9 times more Vitamin B2 and 8.4 times more Vitamin B3 than Raw Broccoli.

Comparing minerals per 7 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4.7 times more Calcium, 13.1 times more Copper, 4.3 times more Iron, 9.4 times more Magnesium, 12 times more Manganese, 6.4 times more Phosphorus, 1.5 times more Potassium, 7.9 times more Selenium, 17.8 times more Sodium and 7.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 20.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 7 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 13.1 times more Energy, 42.2 times more Fat, 9.7 times more Carbohydrate, 6.2 times more Fiber and 4.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.