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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	67.6% 1961kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	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	178% 232g	14.6% 19g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 26g	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	81.3% 45.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	85.3% 341μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	54.5% 8.18mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	32% 321mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	137% 11mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	155% 1087mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	212% 3179mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	9.8% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Frozen Chopped Broccoli:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 9.2 times more Vitamin B1, 2.8 times more Vitamin B2, 13 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.7 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, more Vitamin C and 8.5 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 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 Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Frozen Chopped Broccoli:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 1.4 times more Calcium, 8.5 times more Copper, 3.4 times more Iron, 3.1 times more Magnesium, 2.7 times more Manganese, 5.5 times more Phosphorus, 3.9 times more Selenium, 33.4 times more Sodium and 2.4 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 31.2 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Frozen Chopped Broccoli contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 19 times more Energy, 84.6 times more Fat, 109.2 times more Saturated Fat, 146.8 times more Omega 6, 12.2 times more Carbohydrate, 7.8 times more Sugars and 4.1 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3 and 1.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6