Comparing Nutrients in 100 grams Broccoli VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Broccoli	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	1.17% 34kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	5.05% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	0.94% 0.68g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.92% 0.1mg	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	15.8% 63μg	33% 132μg	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	99% 89.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	4.7% 47mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	29.4% 0.27mg	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	9.13% 0.73mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	46.3% 1.06mg	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	9.43% 66mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.15% 5.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Crackers, melba toast, wheat:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 5.9 times more Vitamin B1, 2.6 times more Vitamin B2, 8 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Crackers, melba toast, wheat have similar amounts of Vitamin B5 per 100 g.
• Both Raw Broccoli as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Crackers, melba toast, wheat:

• Raw Broccoli has 2.1 times more Potassium and 16.2 times more Water than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 5.4 times more Copper, 6.2 times more Iron, 2.7 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 22 times more Selenium, 25.4 times more Sodium and 3.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, melba toast, wheat have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.3 times more Omega 3 than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 11 times more Energy, 6.2 times more Fat, 3 times more Saturated Fat, 17.5 times more Omega 6, 11.5 times more Carbohydrate, 2.8 times more Fiber and 4.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.