Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	4.38% 127kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	224% 292g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	6.26% 4.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	36% 13.6g	193% 73.5g	38g per day for Men 19-50 years
Protein	25% 14g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	15% 150mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	325% 2.92mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	497% 11.4mg	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	273% 1914mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	11% 411g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 3.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 11.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 pound of Cooked Chopped Frozen Broccoli has 21.1 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 6.8 times more Calcium, 18.9 times more Copper, 5.2 times more Iron, 15.2 times more Magnesium, 11.3 times more Manganese, 8.6 times more Phosphorus, 3.4 times more Potassium, 28.1 times more Selenium, 53.4 times more Sodium and 10.5 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 1.5 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 15.9 times more Energy, 130.3 times more Fat, 12 times more Carbohydrate, 5.4 times more Fiber and 3.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy