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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	3.56% 103kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	54.7% 53g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	26% 8.4g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	215% 3.44g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	218% 284g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	% 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	20% 11g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	22.2% 222mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	62.8% 6.9mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.29% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Crackers, wheat, reduced fat:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and 3.3 times more Vitamin K than Crackers, wheat, reduced fat.
• While 14 oz of Crackers, wheat, reduced fat contain 11.8 times more Vitamin B1, 2.8 times more Vitamin B2, 10.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, wheat, reduced fat provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 33.5 times more Water than Crackers, wheat, reduced fat.
• While 14 oz of Crackers, wheat, reduced fat contain 1.4 times more Calcium, 5.9 times more Copper, 6.2 times more Iron, 2.6 times more Magnesium, 7.2 times more Manganese, 5.2 times more Phosphorus, 3.7 times more Selenium, 32.3 times more Sodium and 3.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, wheat, reduced fat contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, wheat, reduced fat contain 17.1 times more Energy, 46.1 times more Fat, 48 times more Saturated Fat, 8.3 times more Omega 3, 199.4 times more Omega 6, 15 times more Carbohydrate, 11.1 times more Sugars and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, wheat, reduced fat offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6