Comparing Nutrients in 14 ounces Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	62.4% 1810kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.18g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	34.7% 139μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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

	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	98% 976mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	133% 10.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	141% 591mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	418% 9.6mg	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	201% 1405mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	118% 64.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free 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 Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 1.9 times more Vitamin B2, 10 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.8 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.

Comparing minerals per 14 ounces for Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 7.5 times more Calcium, 14.9 times more Copper, 4.4 times more Iron, 11.5 times more Magnesium, 10.9 times more Manganese, 7.2 times more Phosphorus, 2.4 times more Potassium, 23.3 times more Selenium, 33.6 times more Sodium and 8.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 27.6 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 16.3 times more Energy, 132.7 times more Fat, 114.9 times more Saturated Fat, 22 times more Omega 3, 387.5 times more Omega 6, 12.6 times more Carbohydrate, 2.5 times more Fiber and 3.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Sugars than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6