Comparing Nutrients in 14 ounces Crackers, wheat, sandwich, with peanut butter filling VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	67.7% 1965kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	96% 53.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.8% 2.24mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	69.5% 278μg	29.8% 119μg	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	177% 159mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	67.5% 675mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	19% 0.17mg	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	132% 10.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	56% 1.3mg	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	197% 1377mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	157% 86.5μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	214% 3203mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, wheat, sandwich, with peanut butter filling versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, wheat, sandwich, with peanut butter filling vs Boiled Spears Frozen Broccoli:

• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have 7.1 times more Vitamin B1, 3.6 times more Vitamin B2, 12.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Boiled Spears Frozen Broccoli:

• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have 3.3 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 6.3 times more Phosphorus, 1.7 times more Potassium, 11.5 times more Selenium, 33.6 times more Sodium and 2.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 26.7 times more Water than Crackers, wheat, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have 17.7 times more Energy, 242.7 times more Fat, 255.7 times more Saturated Fat, 9.8 times more Omega 3, 648.9 times more Omega 6, 10 times more Carbohydrate, 1.5 times more Fiber and 4.4 times more Protein than Boiled Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6