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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	4.07% 118kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	224% 292g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	25.4% 254mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	273% 1914mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.53% 19.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 4 times more Vitamin B1, 2.3 times more Vitamin B2 and 11.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.

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

• 1 pound of Frozen Chopped Broccoli has 21.3 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 4 times more Calcium, 16.9 times more Copper, 3.9 times more Iron, 11 times more Magnesium, 8.6 times more Manganese, 8.4 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium, 24.5 times more Sodium and 6.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 17.2 times more Energy, 53.9 times more Fat, 13.4 times more Carbohydrate, 5.4 times more Fiber and 4.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy