Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	145% 24.7g	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	209% 272g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	2.03% 1.47g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	110% 41.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, low salt	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	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	56% 0.73mg	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	27.8% 111μg	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	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	13% 131mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	196% 1.76mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	388% 8.9mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Crackers, whole-wheat, low salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 10.6 times more Vitamin K than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 3.7 times more Vitamin B1, 9.9 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Crackers, whole-wheat, low salt:

• 14 ounces of Cooked Chopped Frozen Broccoli have 33.6 times more Water than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 1.5 times more Calcium, 13.1 times more Copper, 5 times more Iron, 7.6 times more Magnesium, 10.1 times more Manganese, 6 times more Phosphorus, 2.1 times more Potassium, 21 times more Selenium, 16.9 times more Sodium and 7.7 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 ounces of Cooked Chopped Frozen Broccoli have 4 times more Sugars than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 15.8 times more Energy, 143.3 times more Fat, 188.5 times more Saturated Fat, 9 times more Omega 3, 478.3 times more Omega 6, 12.8 times more Carbohydrate, 3.5 times more Fiber and 2.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6