Comparing Nutrients in 7 ounces Nabisco, Nabisco Ritz Crackers VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Broccoli	Recommended Dietary Allowance
Energy	33.7% 976kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	97% 126g	10% 13g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 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	25.6% 14.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	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	73% 0.88mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	35.7% 143μg	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	46% 6.93mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Broccoli	Recommended Dietary Allowance
Calcium	30.6% 306mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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	111% 8.87mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	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	77.4% 542mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Ritz Crackers vs Broccoli:

• Nabisco, Nabisco Ritz Crackers have 6.2 times more Vitamin B1, 2.3 times more Vitamin B2, 7.6 times more Vitamin B3 and 4.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 2 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw Broccoli have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Nabisco, Nabisco Ritz Crackers vs Broccoli:

• Nabisco, Nabisco Ritz Crackers have 3.3 times more Calcium, 2.5 times more Copper, 6.1 times more Iron, 2.6 times more Manganese, 4.1 times more Phosphorus, 1.8 times more Selenium, 26.7 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Potassium and 28.6 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Nabisco, Nabisco Ritz Crackers have 14.5 times more Energy, 62.7 times more Fat, 47.8 times more Saturated Fat, 19.6 times more Omega 3, 196.9 times more Omega 6, 9.6 times more Carbohydrate, 4.8 times more Sugars and 2.6 times more Protein than Raw Broccoli.
• Both Nabisco, Nabisco Ritz Crackers and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.