Comparing Nutrients in 1 kilogram Crackers, wheat, reduced fat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, wheat, reduced fat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	153% 4440kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	542% 8.67g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	364% 61.8g	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	550% 715g	41% 53.5g	130g per day for Men 19-50 years
Sugars	207% 150g	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	12% 8.8g	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	% 15.5g	NA	g per day for Men 19-50 years
Sucrose	% 92g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	79% 30g	38g per day for Men 19-50 years
Protein	167% 93g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	521% 6.25mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	318% 1270μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	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	78.7% 12mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	206% 247μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	80% 800mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	628% 50.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	925% 21.3mg	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	369% 2580mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	517% 7760mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, wheat, reduced fat 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 Crackers, wheat, reduced fat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Crackers, wheat, reduced fat has 11.4 times more Vitamin B1, 3.3 times more Vitamin B2, 11.2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C and 3.6 times more Vitamin K than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, wheat, reduced fat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Crackers, wheat, reduced fat has 2.4 times more Calcium, 6.6 times more Copper, 8.2 times more Iron, 3.6 times more Magnesium, 9.5 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, 14.9 times more Selenium, 70.5 times more Sodium and 6.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 33.2 times more Water than Crackers, wheat, reduced fat.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, wheat, reduced fat has 15.9 times more Energy, 111.4 times more Fat, 117.3 times more Saturated Fat, 20.6 times more Omega 3, 475.4 times more Omega 6, 13.4 times more Carbohydrate, 10.2 times more Sugars and 3 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Crackers, wheat, reduced fat and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6