Comparing Nutrients in 100 grams Boiled Broccoli VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Boiled Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	1.2% 35kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	36.4% 6.18g	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	55% 71.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 9.24g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Crackers, wheat, reduced fat	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	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	11.5% 0.15mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	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	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	4% 40mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	24.8% 0.22mg	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	62.8% 5mg	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	92% 2.13mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	16% 1.74mg	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

Nutrient Comparison: Boiled Broccoli VS Crackers, wheat, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Crackers, wheat, reduced fat:

• 100 grams of Boiled Broccoli have more Vitamin A, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 5.7 times more Vitamin K than Crackers, wheat, reduced fat.
• While 100 g of Crackers, wheat, reduced fat contain 9.9 times more Vitamin B1, 2.2 times more Vitamin B2, 9.3 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Crackers, wheat, reduced fat provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled Broccoli have insufficient amounts of Vitamin B12
• 100 grams of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Crackers, wheat, reduced fat:

• 100 grams of Boiled Broccoli have 1.4 times more Potassium and 32.7 times more Water than Crackers, wheat, reduced fat.
• While 100 g of Crackers, wheat, reduced fat contain 2 times more Calcium, 3.7 times more Copper, 7.5 times more Iron, 2.2 times more Magnesium, 11 times more Manganese, 3.9 times more Phosphorus, 6.5 times more Selenium, 18.9 times more Sodium and 3.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, wheat, reduced fat contain 12.7 times more Energy, 32.6 times more Fat, 26.7 times more Saturated Fat, 7.3 times more Omega 3, 121.2 times more Omega 6, 10 times more Carbohydrate, 10.8 times more Sugars and 3.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Crackers, wheat, reduced fat offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6