Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, whole-wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	147% 4270kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	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	535% 696g	41% 53.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	271% 103g	79% 30g	38g per day for Men 19-50 years
Protein	189% 106g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	152% 1.82mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	94% 14mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Cooked Chopped Frozen Broccoli per 1 kg

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

• 1 kilogram of Crackers, whole-wheat has 3.3 times more Vitamin B1, 10.1 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin C and 3.2 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat 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 Crackers, whole-wheat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Crackers, whole-wheat has 12.4 times more Copper, 5.5 times more Iron, 8.5 times more Magnesium, 9.7 times more Manganese, 6.8 times more Phosphorus, 2.4 times more Potassium, 14.4 times more Selenium, 72.7 times more Sodium and 9.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 30.9 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cooked Chopped Frozen Broccoli contain similar levels of Calcium 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 Crackers, whole-wheat has 15.3 times more Energy, 117.8 times more Fat, 114.6 times more Saturated Fat, 20.1 times more Omega 3, 468.9 times more Omega 6, 13 times more Carbohydrate, 3.4 times more Fiber and 3.4 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6