Comparing Nutrients in 14 ounces Crackers, whole-wheat, low salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Crackers, whole-wheat, low salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	60.6% 1758kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	145% 24.7g	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	209% 272g	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	62.4% 35g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	66.5% 0.8mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	27.8% 111μg	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	22.8% 3.4mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	20% 198mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	153% 12.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	388% 8.9mg	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	167% 1171mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat, low salt vs Frozen Chopped Broccoli:

• Crackers, whole-wheat, low salt have 3.8 times more Vitamin B1, 9.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 9.8 times more Vitamin K than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Frozen Chopped Broccoli:

• Crackers, whole-wheat, low salt have 11.7 times more Copper, 3.8 times more Iron, 5.5 times more Magnesium, 7.6 times more Manganese, 5.9 times more Phosphorus, 1.4 times more Potassium, 5.3 times more Selenium, 7.8 times more Sodium and 4.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 33.9 times more Water than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat, low salt have 17 times more Energy, 59.3 times more Fat, 77.1 times more Saturated Fat, 3.6 times more Omega 3, 200.6 times more Omega 6, 14.4 times more Carbohydrate, 3.5 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.6 times more Sugars than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.