Comparing Nutrients in 100 grams Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Broccoli	Recommended Dietary Allowance
Energy	15.4% 446kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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% 0g	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	% 0g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.08g	g per day for Men 19-50 years
Fiber	42.6% 16g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	21.5% 12g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	72% 65mg	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	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22.3% 223mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	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	39.6% 3.17mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	60.3% 422mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 9.7 times more Vitamin B3 than Boiled and Drained Broccoli.

Comparing minerals per 100 grams for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.6 times more Calcium, 10.6 times more Copper, 4.7 times more Iron, 9.4 times more Magnesium, 13 times more Manganese, 6.3 times more Phosphorus, 1.6 times more Potassium, 12.3 times more Selenium, 14.3 times more Sodium and 6.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 100 grams:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 12.7 times more Energy, 38.1 times more Fat, 9 times more Carbohydrate, 4.9 times more Fiber and 5.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Sugars and more Fructose than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 100 g.