Comparing Nutrients in 1 kilogram Crackers, wheat, sandwich, with peanut butter filling VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	171% 4950kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	275% 267g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	257% 4.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	496% 84.4g	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	414% 538g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	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	116% 44g	79% 30g	38g per day for Men 19-50 years
Protein	241% 135g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	324% 3.9mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	367% 58.8mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.64mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	175% 700μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	170% 1700mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	334% 26.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	305% 7mg	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	496% 3470mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	396% 218μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	538% 8070mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.92% 34g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, sandwich, with peanut butter filling vs Cooked Chopped Frozen Broccoli:

• Crackers, wheat, sandwich, with peanut butter filling have 7.1 times more Vitamin B1, 3.6 times more Vitamin B2, 12.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, sandwich, with peanut butter filling vs Cooked Chopped Frozen Broccoli:

• Crackers, wheat, sandwich, with peanut butter filling have 5.2 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 2.9 times more Magnesium, 3.1 times more Manganese, 7.1 times more Phosphorus, 2.1 times more Potassium, 31.1 times more Selenium, 73.4 times more Sodium and 2.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 26.7 times more Water than Crackers, wheat, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, sandwich, with peanut butter filling have 17.7 times more Energy, 222.5 times more Fat, 255.7 times more Saturated Fat, 9.8 times more Omega 3, 648.9 times more Omega 6, 10.1 times more Carbohydrate, 1.5 times more Fiber and 4.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.