Comparing Nutrients in 100 grams Boiled Broccoli VS Crackers, wheat, regular

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	1.2% 35kcal	15.7% 455kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	61.7% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	44% 7.47g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	21.4% 15.5g	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	0.58% 0.42g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 12g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	18% 6.9g	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, wheat, regular	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	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	25% 4.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	18.8% 0.24mg	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	9.5% 38μg	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	10.3% 1.55mg	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, wheat, regular	Recommended Dietary Allowance
Calcium	4% 40mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	30.4% 0.27mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	67.3% 1.55mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.074% 2.75g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and 9.9 times more Vitamin K than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 4.5 times more Vitamin B1 and 7.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crackers, wheat, regular have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 100 g.
• Both Boiled and Drained Broccoli as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Broccoli has 32.5 times more Water than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 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.
• Both Boiled and Drained Broccoli and Crackers, wheat, regular have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.8 times more Fructose than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 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.
• Both Boiled and Drained Broccoli as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.