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Comparing Nutrients in 14 ounces Frozen Chopped BroccoliVS Crackers, crispbread, rye

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli
34%
8%
58%
Crackers, crispbread, rye
8%
3%
89%
14 oz ▼

Macro Nutrients

3.56%103kcal
Energy
50%1453kcal
103 kcalvs1453 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.15g
Fat
5.3%5.16g
1.15 gvs5.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.17g
Saturated Fat
1.8%0.58g
0.17 gvs0.58 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26%0.42g
Omega 3
19.6%0.31g
0.42 gvs0.31 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.72%0.12g
Omega 6
11%1.9g
0.12 gvs1.9 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.6%19g
Carbohydrate
251%326g
19 gvs326 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.4%5.36g
Sugars
5.86%4.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.36 gvs4.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.54%3.3g
Fructose
NA
≤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]
3.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.98g
Glucose
NA
2.98 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g
Fiber
172%65.5g
12 gvs65.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
56%31.4g
11 gvs31.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

23%206μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
206 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.5%0.21mg
Vitamin B1
80.4%0.96mg
Thiamine
0.21 mgvs0.96 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.3%0.38mg
Vitamin B2
44.3%0.58mg
Riboflavin
0.38 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
25.8%4.13mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs4.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg
Vitamin B5
53.7%2.7mg
Pantothenic acid
1.1 mgvs2.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.7%0.52mg
Vitamin B6
64%0.83mg
Pyridoxine
0.52 mgvs0.83 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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66.5%266μg
Vitamin B9
46.6%187μg
Folates and Folic Acid
266 μgvs187 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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249%224mg
Vitamin C
0%0mg
Ascorbic acid
224 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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32.3%4.84mg
Vitamin E
21.4%3.2mg
Tocopherols and Tocotrienols
4.84 mgvs3.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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268%322μg
Vitamin K
20%24μg
Phytomenadione or phylloquinone
322 μgvs24 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

22.2%222mg
Calcium
12.3%123mg
222 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.8%0.15mg
Copper
112%1mg
0.15 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg
Iron
121%9.64mg
3.2 mgvs9.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
73.7%310mg
71.4 mgvs310 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.7%1.17mg
Manganese
427%9.82mg
1.17 mgvs9.82 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.3%198mg
Phosphorus
153%1068mg
198 mgvs1068 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.7%841mg
Potassium
37.2%1266mg
841 mgvs1266 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg
Selenium
264%145μg
11 μgvs145 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.35%95mg
Sodium
108%1627mg
95 mgvs1627 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.3%1.9mg
Zinc
86.2%9.5mg
1.9 mgvs9.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.8%363g
Water
0.65%24.2g
363 gvs24.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Crackers, crispbread, rye:
Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Crackers, crispbread, rye:
Comparison of macro-nutrients per 14 ounces:



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