Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	166% 28.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	239% 311g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	2.3% 1.68g	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	36% 13.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	25% 14g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	64% 0.83mg	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	63.5% 254μg	31.8% 127μg	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	202% 182mg	0% 0mg	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	40% 6mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	15% 150mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	224% 2mg	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	34.6% 2.77mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	443% 10mg	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	31.8% 222mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	11% 411g	0.33% 12.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Crackers, whole-wheat, low salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Crackers, whole-wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Crackers, whole-wheat, low salt:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 10.6 times more Vitamin K than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 3.7 times more Vitamin B1, 9.9 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Crackers, whole-wheat, low salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 33.6 times more Water than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 1.5 times more Calcium, 13.1 times more Copper, 5 times more Iron, 7.6 times more Magnesium, 10.1 times more Manganese, 6 times more Phosphorus, 2.1 times more Potassium, 21 times more Selenium, 16.9 times more Sodium and 7.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 4 times more Sugars than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 15.8 times more Energy, 143.3 times more Fat, 188.5 times more Saturated Fat, 9 times more Omega 3, 478.3 times more Omega 6, 12.8 times more Carbohydrate, 3.5 times more Fiber and 2.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6