Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	3.56% 103kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	56% 18g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	94% 16g	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	167% 217g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	51.5% 37.3g	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	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	98% 37.3g	38g per day for Men 19-50 years
Protein	20% 11g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, whole grain, sandwich-type, with peanut butter filling	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	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	67% 0.87mg	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	73.4% 294μg	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	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	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	22.2% 222mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	136% 1.23mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	NA	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	145% 1016mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	135% 74.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.79% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, more Vitamin C and 18 times more Vitamin K than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 6.3 times more Vitamin B1, 2.4 times more Vitamin B2, 13.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Vitamin B9 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium and 12.5 times more Water than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 8.1 times more Copper, 3.8 times more Iron, 5.9 times more Magnesium, 5.1 times more Phosphorus, 1.6 times more Potassium, 6.7 times more Selenium, 26.5 times more Sodium and 4.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole grain, sandwich-type, with peanut butter filling contain 17.9 times more Energy, 73 times more Fat, 102.8 times more Saturated Fat, 4.6 times more Omega 3, 129.5 times more Omega 6, 11.4 times more Carbohydrate, 7 times more Sugars, 3.1 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.