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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	143% 4160kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	2.18% 0.37g	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% 53.5g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	39% 390mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	73.5% 2500mg	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	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.7% 26g	24.5% 906g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat, reduced fat versus 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 2.6 times more Vitamin B1, 11.3 times more Vitamin B3 and 3.7 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 5.2 times more Vitamin B2, 3.1 times more Vitamin B9, more Vitamin C and 8.1 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Frozen Broccoli Spears provide similar amounts of Vitamin B6 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Crackers, whole-wheat, reduced fat has 12.4 times more Copper, 4.9 times more Iron, 7.5 times more Magnesium, 8.9 times more Manganese, 6.2 times more Phosphorus, 1.5 times more Potassium, 7.4 times more Selenium, 43.8 times more Sodium and 8.8 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 35 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Frozen Broccoli Spears contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 14.3 times more Energy, 22.3 times more Fat, 20.5 times more Saturated Fat, 3.2 times more Omega 3, 85.5 times more Omega 6, 14.1 times more Carbohydrate, 3.6 times more Fiber and 3.7 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6