Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	3.83% 111kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	54.7% 53g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	26% 8.4g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	215% 3.44g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	218% 284g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	82% 59.6g	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	4.8% 3.5g	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	% 6.15g	g per day for Men 19-50 years
Sucrose	NA	% 36.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	45.8% 0.6mg	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	55.6% 222μg	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	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	35% 5.24mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	13% 131mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	98% 0.89mg	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	30.3% 2.42mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	367% 8.44mg	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	27.8% 194mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	62.8% 6.9mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Crackers, wheat, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Crackers, wheat, reduced fat:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin C and 3.6 times more Vitamin K than Crackers, wheat, reduced fat.
• While 14 oz of Crackers, wheat, reduced fat contain 11.4 times more Vitamin B1, 3.3 times more Vitamin B2, 11.2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crackers, wheat, reduced fat provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Crackers, wheat, reduced fat:

• 14 ounces of Cooked Chopped Frozen Broccoli have 33.2 times more Water than Crackers, wheat, reduced fat.
• While 14 oz of Crackers, wheat, reduced fat contain 2.4 times more Calcium, 6.6 times more Copper, 8.2 times more Iron, 3.6 times more Magnesium, 9.5 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, 14.9 times more Selenium, 70.5 times more Sodium and 6.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, wheat, reduced fat contain 15.9 times more Energy, 111.4 times more Fat, 117.3 times more Saturated Fat, 20.6 times more Omega 3, 475.4 times more Omega 6, 13.4 times more Carbohydrate, 10.2 times more Sugars and 3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crackers, wheat, reduced fat offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6