Comparing Nutrients in 14 ounces Crackers, whole-wheat, reduced fat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	57% 1651kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	231% 300g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	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	% 3.57g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	80.4% 45g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Cooked Chopped 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	61% 0.73mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.7mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	29.8% 119μg	55.6% 222μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.5% 155mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	15% 0.13mg	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	177% 14mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	394% 9.07mg	38.5% 0.89mg	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	206% 1445mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	197% 2957mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat, reduced fat versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat, reduced fat vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Crackers, whole-wheat, reduced fat have 3.4 times more Vitamin B1, 11.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 3.7 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat, reduced fat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat, reduced fat vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Crackers, whole-wheat, reduced fat have 13.1 times more Copper, 5.8 times more Iron, 9.2 times more Magnesium, 10.2 times more Manganese, 7.4 times more Phosphorus, 2.6 times more Potassium, 20.1 times more Selenium, 67.7 times more Sodium and 10.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 35 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat, reduced fat have 14.9 times more Energy, 63.3 times more Fat, 59.3 times more Saturated Fat, 9.5 times more Omega 3, 243.4 times more Omega 6, 14.1 times more Carbohydrate, 3.6 times more Fiber and 3.7 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6