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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, standard snack-type, regular	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	69.8% 2024kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	NA	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	91% 365μg	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	47.6% 476mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	200% 16mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	141% 984mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Frozen Broccoli Spears:

• 14 ounces of Crackers, standard snack-type, regular have 5.8 times more Vitamin B1, 4 times more Vitamin B2, 9.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, regular as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Crackers, standard snack-type, regular have 2.9 times more Calcium, 2.9 times more Copper, 5.6 times more Iron, 1.9 times more Manganese, 4.2 times more Phosphorus, 3.5 times more Selenium, 42.7 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.1 times more Potassium and 28.8 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Broccoli Spears contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular have 17.6 times more Energy, 77.7 times more Fat, 107 times more Saturated Fat, 12.4 times more Omega 3, 312.7 times more Omega 6, 11.5 times more Carbohydrate, 5.6 times more Sugars and 2.2 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.3 times more Fiber than Crackers, standard snack-type, regular.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6