Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3.83% 111kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	200% 261g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	6.46% 4.7g	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	0.49% 0.36g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	26% 0.34mg	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	29.8% 119μg	152% 607μg	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	177% 159mg	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	35% 5.24mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	20.2% 202mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	59% 0.53mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	97% 2.24mg	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	31% 218mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Crackers, flavored, fish-shaped:

• 14 ounces of Boiled Spears Frozen Broccoli have 1.5 times more Vitamin B6 and 3.2 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 14.8 times more Vitamin B1, 6.3 times more Vitamin B2, 14 times more Vitamin B3, 2.4 times more Vitamin B5, 5.1 times more Vitamin B9 and 2.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Crackers, flavored, fish-shaped:

• 14 ounces of Boiled Spears Frozen Broccoli have 26.5 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 1.6 times more Calcium, 3.1 times more Copper, 7.5 times more Iron, 1.7 times more Manganese, 3 times more Phosphorus, 2.1 times more Selenium, 40.4 times more Sodium and 3.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, flavored, fish-shaped contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Sugars than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 16.5 times more Energy, 161 times more Fat, 114.4 times more Saturated Fat, 10 times more Omega 3, 267.6 times more Omega 6, 12.3 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6