Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	4.38% 127kcal	77.3% 2241kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	121% 20.6g	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	204% 265g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	65.7% 47.6g	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	3.2% 2.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	36% 13.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	25% 14g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	185% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	173% 27.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	51.6% 0.67mg	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	34% 136μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	62.3% 9.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	23% 231mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	163% 1.47mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	155% 3.56mg	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	35.6% 249mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	242% 3633mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	11% 411g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Crackers, standard snack-type, sandwich, with peanut butter filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 1 pound of Boiled Spears Frozen Broccoli has 51 times more Vitamin A, more Vitamin C and 9.3 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 8.9 times more Vitamin B1, 3.3 times more Vitamin B2, 13.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 1 pound of Boiled Spears Frozen Broccoli has 31 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 1.6 times more Calcium, 7.5 times more Copper, 4.5 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 5 times more Phosphorus, 5.7 times more Selenium, 33.4 times more Sodium and 3.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has more Omega 3 and 1.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 lb of Crackers, standard snack-type, sandwich, with peanut butter filling contains 17.6 times more Energy, 223.1 times more Fat, 266.8 times more Saturated Fat, 350.1 times more Omega 6, 10.9 times more Carbohydrate, 7.1 times more Sugars and 3.7 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3