Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, whole-wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58.4% 1695kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	212% 276g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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% 0g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	108% 41g	31.3% 12g	38g per day for Men 19-50 years
Protein	75% 42g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	60% 0.72mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14.3% 143mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	166% 13.3mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat 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, whole-wheat vs Frozen Broccoli Spears:

• 14 ounces of Crackers, whole-wheat have 2.5 times more Vitamin B1, 10 times more Vitamin B3 and 3.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 5.4 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Frozen Broccoli Spears provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat 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, whole-wheat vs Frozen Broccoli Spears:

• 14 ounces of Crackers, whole-wheat have 11.7 times more Copper, 4.6 times more Iron, 6.9 times more Magnesium, 8.4 times more Manganese, 5.6 times more Phosphorus, 1.4 times more Potassium, 5.3 times more Selenium, 47.1 times more Sodium and 7.7 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 30.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Frozen Broccoli Spears contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 14.7 times more Energy, 41.6 times more Fat, 39.7 times more Saturated Fat, 6.7 times more Omega 3, 164.8 times more Omega 6, 13 times more Carbohydrate, 3.4 times more Fiber and 3.5 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6