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

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat, low salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	60.6% 1758kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	145% 24.7g	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	209% 272g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	110% 41.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	62.4% 35g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	66.5% 0.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 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	22.8% 3.4mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20% 198mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	153% 12.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	388% 8.9mg	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	167% 1171mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	9.7% 359g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Crackers, whole-wheat, low salt have 2.8 times more Vitamin B1, 9.8 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, 3.4 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 12.2 times more Vitamin K than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, whole-wheat, low salt 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, low salt vs Frozen Broccoli Spears:

• 14 ounces of Crackers, whole-wheat, low salt have 1.2 times more Calcium, 12.3 times more Copper, 4.3 times more Iron, 6.2 times more Magnesium, 8.8 times more Manganese, 5 times more Phosphorus, 7.7 times more Selenium, 10.9 times more Sodium and 6.3 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 33.5 times more Water than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Frozen Broccoli Spears contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat, low salt have 15.3 times more Energy, 50.6 times more Fat, 65.3 times more Saturated Fat, 3 times more Omega 3, 168.1 times more Omega 6, 12.8 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4 times more Sugars than Crackers, whole-wheat, low salt.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6