Comparing Nutrients in 100 grams Broccoli VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Broccoli	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.17% 34kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	9.12% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	21.3% 3.62g	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	57% 74.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	3.06% 2.22g	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	0.32% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, saltines, low salt (includes oyster, soda, soup)	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	32.7% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	4.6% 0.06mg	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	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	7.47% 1.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	4.7% 47mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	17.3% 0.16mg	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	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	36.4% 0.84mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	11.6% 6.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.11% 4.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Crackers, saltines, low salt (includes oyster, soda, soup):

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C and 6.6 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• While Crackers, saltines, low salt (includes oyster, soda, soup) contain 8.6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Crackers, saltines, low salt (includes oyster, soda, soup):

• Raw Broccoli has 22.2 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• While Crackers, saltines, low salt (includes oyster, soda, soup) contain 2.5 times more Calcium, 3.2 times more Copper, 7 times more Iron, 4 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 2.6 times more Selenium, 6 times more Sodium and 2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crackers, saltines, low salt (includes oyster, soda, soup) have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, saltines, low salt (includes oyster, soda, soup) contain 12.4 times more Energy, 23.9 times more Fat, 17.6 times more Saturated Fat, 6.9 times more Omega 3, 74 times more Omega 6, 11.2 times more Carbohydrate, 1.3 times more Sugars and 3.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Crackers, saltines, low salt (includes oyster, soda, soup) have similar amounts of Fiber per 100 g.
• Both Raw Broccoli as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.