Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Frozen Chopped Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	8.97% 260kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	506% 658g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	14.2% 10.3g	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	11.4% 8.3g	0% 0g	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	% 7.5g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	50% 28g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	46% 0.6mg	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	168% 670μg	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	56% 560mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	141% 1.27mg	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	101% 8.1mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	229% 5.27mg	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	71.4% 500mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 kilogram of Frozen Chopped Broccoli has 2.2 times more Vitamin B6 and 2.9 times more Vitamin K than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 15.7 times more Vitamin B1, 5.3 times more Vitamin B2, 14.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.3 times more Vitamin B9 and 3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Potassium and 26.4 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 1.3 times more Calcium, 3.3 times more Copper, 5.8 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Selenium, 39.5 times more Sodium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 18 times more Energy, 63.5 times more Fat, 32.5 times more Saturated Fat, 4.2 times more Omega 3, 125.3 times more Omega 6, 13.8 times more Carbohydrate and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6