Comparing Nutrients in 100 grams Boiled Broccoli VS Crackers, standard snack-type, with whole wheat

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	1.2% 35kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	14.4% 10.4g	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	1.02% 0.74g	0.25% 0.18g	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	% 0.49g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 9.7g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	14% 0.18mg	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	27% 108μg	14.5% 58μg	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	72% 65mg	0% 0mg	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	9.67% 1.45mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	4% 40mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	40% 0.92mg	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	9.57% 67mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.074% 2.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Crackers, standard snack-type, with whole wheat:

• Boiled and Drained Broccoli has 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.
• While Crackers, standard snack-type, with whole wheat contain 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.
• Both Boiled and Drained Broccoli and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B6 per 100 g.
• Both Boiled and Drained Broccoli as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Crackers, standard snack-type, with whole wheat:

• Boiled and Drained Broccoli has 1.4 times more Potassium and 32.7 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 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.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 4.1 times more Fructose than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 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.
• Both Boiled and Drained Broccoli as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.