Comparing Nutrients in 1 kilogram Crackers, saltines, fat-free, low-sodium VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	136% 3930kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	633% 823g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	71% 27g	79% 30g	38g per day for Men 19-50 years
Protein	188% 105g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	432% 5.18mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	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	310% 1240μg	168% 670μg	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	627% 564mg	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	8% 1.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	965% 77.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	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	161% 1130mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.92% 34g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines, fat-free, low-sodium vs Frozen Chopped Broccoli:

• Crackers, saltines, fat-free, low-sodium have 9.8 times more Vitamin B1, 6.1 times more Vitamin B2, 12.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 10.2 times more Vitamin E and 16.6 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines, fat-free, low-sodium vs Frozen Chopped Broccoli:

• Crackers, saltines, fat-free, low-sodium have 3.8 times more Copper, 9.5 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 7.6 times more Selenium, 35.4 times more Sodium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium, 1.8 times more Potassium and 26.9 times more Water than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, fat-free, low-sodium have 15.1 times more Energy, 5.5 times more Fat, 20.9 times more Omega 6, 17.2 times more Carbohydrate and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Omega 3 and 3.6 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
• Both Crackers, saltines, fat-free, low-sodium as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.