Comparing Nutrients in 14 ounces Crackers, crispbread, rye VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Crackers, crispbread, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	50% 1453kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	172% 65.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	56% 31.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	39.7% 0.52mg	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	46.6% 187μg	66.5% 266μg	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	0% 0mg	249% 224mg	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	21.4% 3.2mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12.3% 123mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	16.8% 0.15mg	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	121% 9.64mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	427% 9.82mg	50.7% 1.17mg	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	153% 1068mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	264% 145μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, crispbread, rye versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, crispbread, rye vs Frozen Chopped Broccoli:

• 14 ounces of Crackers, crispbread, rye have 4.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 13.5 times more Vitamin K than Crackers, crispbread, rye.
• 14 ounces of Crackers, crispbread, rye have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, crispbread, rye as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, crispbread, rye vs Frozen Chopped Broccoli:

• 14 ounces of Crackers, crispbread, rye have 6.7 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 8.4 times more Manganese, 5.4 times more Phosphorus, 1.5 times more Potassium, 13.1 times more Selenium, 17.1 times more Sodium and 5 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Calcium and 15 times more Water than Crackers, crispbread, rye.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, crispbread, rye have 14.1 times more Energy, 15.5 times more Omega 6, 17.2 times more Carbohydrate, 5.5 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Omega 3 than Crackers, crispbread, rye.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6