Comparing Nutrients in 1 kilogram Crackers, whole-wheat, reduced fat VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	143% 4160kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	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	581% 755g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	17% 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	% 9g	NA	g per day for Men 19-50 years
Fiber	287% 109g	79% 30g	38g per day for Men 19-50 years
Protein	203% 113g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Boiled Spears 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	154% 1.85mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	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	75% 300μg	75% 300μg	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	72% 11mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	39% 390mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	47.8% 0.43mg	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	445% 35.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	141% 3.25mg	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	520% 3640mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	497% 7450mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.7% 26g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat, reduced fat versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat, reduced fat vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 3.4 times more Vitamin B1, 11.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 3.7 times more Vitamin B2, more Vitamin C and 7 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 and Vitamin E per one kilogram.
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat, reduced fat as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat, reduced fat vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 10.4 times more Copper, 5.8 times more Iron, 6 times more Magnesium, 7 times more Manganese, 6.6 times more Phosphorus, 2.1 times more Potassium, 7.4 times more Selenium, 31 times more Sodium and 10 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Calcium and 35 times more Water than Crackers, whole-wheat, reduced fat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 14.9 times more Energy, 69 times more Fat, 59.3 times more Saturated Fat, 9.5 times more Omega 3, 243.4 times more Omega 6, 14.1 times more Carbohydrate, 3.6 times more Fiber and 3.7 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6