Comparing Nutrients in 1 kilogram Nabisco, Nabisco Grahams Crackers VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	146% 4240kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	48.8% 15.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	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	586% 762g	41% 53.5g	130g per day for Men 19-50 years
Sugars	317% 230g	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	89.5% 34g	79% 30g	38g per day for Men 19-50 years
Protein	125% 70g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.8mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	115% 460μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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

	Nabisco, Nabisco Grahams Crackers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	79% 790mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	516% 41.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	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	289% 2020mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	439% 6590mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.97% 36g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Grahams Crackers VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Nabisco, Nabisco Grahams Crackers 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 Nabisco, Nabisco Grahams Crackers vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 4.1 times more Vitamin B1, 3 times more Vitamin B2 and 8.3 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B6 and more Vitamin C than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Nabisco, Nabisco Grahams Crackers vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 2.4 times more Calcium, 6.8 times more Iron, 4.5 times more Magnesium, 4.1 times more Phosphorus, 1.2 times more Potassium, 59.9 times more Sodium and 6.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 25.2 times more Water than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Cooked Chopped Frozen Broccoli contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 15.1 times more Energy, 83.3 times more Fat, 86.7 times more Saturated Fat, 14.2 times more Carbohydrate, 15.6 times more Sugars and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Nabisco, Nabisco Grahams Crackers 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