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

Macros Ratio

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

Macro Nutrients

	Crackers, wheat, regular	Boiled Broccoli	Recommended Dietary Allowance
Energy	15.7% 455kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	44% 7.47g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	1.9% 1.4g	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	0.58% 0.42g	1.02% 0.74g	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	% 0.79g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.08g	g per day for Men 19-50 years
Fiber	18% 6.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	13% 7.3g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	15.4% 0.2mg	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	9.5% 38μg	27% 108μg	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	72% 65mg	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	10.3% 1.55mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.2% 92mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	33% 2.64mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	8.43% 0.19mg	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	43% 302mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Crackers, wheat, regular have 4.5 times more Vitamin B1, 7.3 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and 9.9 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per 100 g.
• Both Crackers, wheat, regular as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

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

Comparison of macro-nutrients per 100 grams:

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