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

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	63.4% 1838kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	8.05% 5.83g	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	0.49% 0.36g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	72% 40.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.5% 2.63mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	53.4% 0.69mg	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	152% 607μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.6mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	33% 329mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	16% 0.14mg	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	227% 18mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	44% 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	95% 663mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	257% 3850mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.7% 359g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Crackers, flavored, fish-shaped have 11.3 times more Vitamin B1, 4.5 times more Vitamin B2, 13.9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 2.7 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.1 times more Vitamin B6 and 3.7 times more Vitamin K than Crackers, flavored, fish-shaped.

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

• 14 ounces of Crackers, flavored, fish-shaped have 2 times more Calcium, 3.7 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Selenium, 57.1 times more Sodium and 3.2 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 26.5 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Frozen Broccoli Spears contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, flavored, fish-shaped have 16 times more Energy, 52.1 times more Fat, 39.6 times more Saturated Fat, 3.4 times more Omega 3, 94 times more Omega 6, 12.3 times more Carbohydrate and 3.3 times more Protein than Frozen Broccoli Spears.
• Both Crackers, flavored, fish-shaped and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6