Comparing Nutrients in 100 grams Crackers, melba toast, rye (includes pumpernickel) VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli	Recommended Dietary Allowance
Energy	13.4% 389kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	6.63% 0.11g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	NA	0.94% 0.68g	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	NA	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	21% 8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	13.5% 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	21.3% 85μg	15.8% 63μg	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	0% 0mg	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Broccoli	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	5.44% 0.049mg	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	46% 3.68mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	9.13% 0.21mg	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	26% 183mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	70.4% 38.7μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.13% 4.9g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, melba toast, rye (includes pumpernickel) vs Broccoli:

• Crackers, melba toast, rye (includes pumpernickel) have 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 7.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Raw Broccoli have similar amounts of Vitamin B5 per 100 g.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Crackers, melba toast, rye (includes pumpernickel) vs Broccoli:

• Crackers, melba toast, rye (includes pumpernickel) have 1.7 times more Calcium, 8.2 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 3.5 times more Manganese, 2.8 times more Phosphorus, 15.5 times more Selenium, 27.2 times more Sodium and 3.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Potassium and 18.2 times more Water than Crackers, melba toast, rye (includes pumpernickel).

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, rye (includes pumpernickel) have 11.4 times more Energy, 9.2 times more Fat, 4 times more Saturated Fat, 1.7 times more Omega 3, 25.3 times more Omega 6, 11.6 times more Carbohydrate, 3.1 times more Fiber and 4.1 times more Protein than Raw Broccoli.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.