Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Frozen Broccoli Spears	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	3.97% 115kcal	67.6% 1961kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	178% 232g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.13g	38g per day for Men 19-50 years
Protein	21.7% 12g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	25% 226μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	45% 0.59mg	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	93% 373μg	85.3% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	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	35.7% 5.36mg	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	16.3% 163mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	143% 1.3mg	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	35.7% 2.86mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	135% 3.1mg	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	33.5% 234mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	212% 3179mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Crackers, standard snack-type, sandwich, with peanut butter filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 14 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, more Vitamin C and 10.7 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 6.8 times more Vitamin B1, 2.4 times more Vitamin B2, 13.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 14 ounces of Frozen Broccoli Spears have 30.9 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2 times more Calcium, 9 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 3.1 times more Manganese, 4.6 times more Phosphorus, 5.7 times more Selenium, 47.1 times more Sodium and 3.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have more Omega 3 and 1.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 17 times more Energy, 72.2 times more Fat, 92.4 times more Saturated Fat, 123 times more Omega 6, 10.9 times more Carbohydrate, 7.1 times more Sugars and 3.7 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3