Comparing Nutrients in 1 kilogram Crackers, cream, Gamesa Sabrosas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	167% 4840kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	168% 53.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	497% 646g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	129% 94g	18.6% 13.5g	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	13% 9.5g	11.4% 8.3g	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	% 9.2g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 62.2g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	125% 70g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 50.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	373% 1490μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	192% 4.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	627% 564mg	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	106% 16mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	42.2% 0.38mg	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	923% 73.8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	128% 2.94mg	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	140% 980mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	765% 11480mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, cream, Gamesa Sabrosas vs Frozen Chopped Broccoli:

• Crackers, cream, Gamesa Sabrosas have 5.6 times more Vitamin B1, 2.5 times more Vitamin B2, 10.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B6 and 4.5 times more Vitamin K than Crackers, cream, Gamesa Sabrosas.

Comparing minerals per 1 kilogram for Crackers, cream, Gamesa Sabrosas vs Frozen Chopped Broccoli:

• Crackers, cream, Gamesa Sabrosas have 2.9 times more Copper, 9.1 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 3.4 times more Selenium, 47.8 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.6 times more Potassium and 20.6 times more Water than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, cream, Gamesa Sabrosas have 18.6 times more Energy, 70.2 times more Fat, 121.9 times more Saturated Fat, 77.5 times more Omega 6, 13.5 times more Carbohydrate, 6.9 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Omega 3 and 1.3 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose per 1 kg.
• Both Crackers, cream, Gamesa Sabrosas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 kg.