Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Crackers, standard snack-type, regular	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	69.8% 2024kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	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	187% 243g	14.6% 19g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	31.3% 12g	38g per day for Men 19-50 years
Protein	47% 26.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	138% 1.65mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	91% 365μg	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	80% 12mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	47.6% 476mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	200% 16mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	141% 984mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, regular vs Frozen Chopped Broccoli:

• Crackers, standard snack-type, regular have 7.8 times more Vitamin B1, 4.8 times more Vitamin B2, 9.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.1 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin K per 14 oz.
• Both Crackers, standard snack-type, regular as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Frozen Chopped Broccoli:

• Crackers, standard snack-type, regular have 2.1 times more Calcium, 2.7 times more Copper, 5 times more Iron, 1.7 times more Manganese, 5 times more Phosphorus, 2.4 times more Selenium and 30.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Potassium and 29.1 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, regular have 19.6 times more Energy, 91.1 times more Fat, 126.4 times more Saturated Fat, 14.7 times more Omega 3, 373.3 times more Omega 6, 12.8 times more Carbohydrate, 6.1 times more Sugars and 2.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Fructose and 1.3 times more Fiber than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.