Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Frozen Broccoli Spears	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	10% 290kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	588% 764g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	195% 74g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	230% 129g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	352% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	79.2% 1.03mg	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	235% 940μg	330% 1320μg	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	759% 683mg	0% 0mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	41% 410mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	294% 2.65mg	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	90% 7.2mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	463% 10.6mg	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	84.3% 590mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1000% 550μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	558% 8370mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	136% 15mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Crackers, melba toast, wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Crackers, melba toast, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Crackers, melba toast, wheat:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 5.9 times more Vitamin B1, 2.6 times more Vitamin B2, 11 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Broccoli Spears.
• 1 kilogram of Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Crackers, melba toast, wheat:

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Potassium and 16.5 times more Water than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 7.4 times more Copper, 6.3 times more Iron, 3.5 times more Magnesium, 4.2 times more Manganese, 2.8 times more Phosphorus, 28.9 times more Selenium, 49.2 times more Sodium and 4.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, melba toast, wheat contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 2.5 times more Omega 3 than Crackers, melba toast, wheat.
• While 1 kg of Crackers, melba toast, wheat contains 12.9 times more Energy, 6.8 times more Fat, 23.2 times more Omega 6, 14.3 times more Carbohydrate, 2.5 times more Fiber and 4.2 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6