Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Frozen Broccoli Spears	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	10% 290kcal	145% 4210kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	62.5% 20g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	273% 4.37g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	213% 36.2g	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	572% 743g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	30.6% 22g	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	3.17% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	76.3% 29g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crackers, saltines, low salt (includes oyster, soda, soup)	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	509% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	327% 52.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	350% 1400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	74.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	41% 410mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	173% 1.56mg	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	641% 51.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	364% 8.4mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	213% 7240mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	132% 1980mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.1% 40.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Crackers, saltines, low salt (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 6.6 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, low salt (includes oyster, soda, soup) contains 8.5 times more Vitamin B1, 2.9 times more Vitamin B2, 11.3 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 1 kilogram of Frozen Broccoli Spears has 22.5 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, low salt (includes oyster, soda, soup) contains 2.9 times more Calcium, 4.3 times more Copper, 7.1 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 1.9 times more Phosphorus, 2.9 times more Potassium, 3.4 times more Selenium, 11.6 times more Sodium and 2.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, saltines, low salt (includes oyster, soda, soup) contains 14.5 times more Energy, 26 times more Fat, 38.5 times more Saturated Fat, 3.5 times more Omega 3, 97.9 times more Omega 6, 13.9 times more Carbohydrate, 1.5 times more Sugars and 3.1 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6