Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Frozen Chopped Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	3.56% 103kcal	63% 1822kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	70.7% 68.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	198% 257g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	4.54% 3.3g	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	0% 0g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	36.6% 14g	38g per day for Men 19-50 years
Protein	20% 11g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	24.4% 0.32mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	22.2% 222mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	61.3% 0.55mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	96% 2.2mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	314% 4711mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.36% 13.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 15.8 times more Vitamin B1, 4.8 times more Vitamin B2, 12.5 times more Vitamin B3 and 2.1 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Potassium and 27.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 1.8 times more Calcium, 3.7 times more Copper, 5.5 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 49.5 times more Sodium and 2.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 17.7 times more Energy, 59.6 times more Fat, 59.4 times more Saturated Fat, 3.6 times more Omega 3, 97.9 times more Omega 6, 13.5 times more Carbohydrate and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Fiber per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 14 oz.