Comparing Nutrients in 1 kilogram Cracker, meal VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	132% 3830kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	41% 53.5g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	20.3% 14.7g	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	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	166% 93g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	580% 6.96mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	360% 4.68mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	100% 1.3mg	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	340% 1360μg	140% 560μg	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	446% 401mg	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	28.7% 4.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	37.8% 0.34mg	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	580% 46.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	410% 9.44mg	97% 2.23mg	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	149% 1040mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.05% 76g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracker, meal versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracker, meal vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cracker, meal has 12.7 times more Vitamin B1, 5.8 times more Vitamin B2, 12.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.3 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 293.7 times more Vitamin K than Cracker, meal.
• 1 kilogram of Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cracker, meal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cracker, meal vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cracker, meal has 6.6 times more Copper, 7.6 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 2.1 times more Phosphorus, 60.4 times more Selenium and 2.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium and 11.9 times more Water than Cracker, meal.
• Both Cracker, meal and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracker, meal has 13.7 times more Energy, 52.5 times more Omega 6, 15.1 times more Carbohydrate and 3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.5 times more Sugars than Cracker, meal.
• Both Cracker, meal and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6