Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Frozen Broccoli Spears	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	4.54% 132kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	83% 80.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	29% 9.34g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	93% 15.8g	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	229% 298g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	7.4% 5.35g	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	0.56% 0.41g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	37% 14g	38g per day for Men 19-50 years
Protein	24.8% 14g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	29.7% 0.39mg	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	107% 426μg	173% 694μg	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	344% 310mg	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	41% 6.12mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	18.6% 186mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	67.5% 0.61mg	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	41% 3.27mg	260% 20.8mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	111% 2.56mg	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	38.2% 268mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11% 411g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Crackers, flavored, fish-shaped per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Crackers, flavored, fish-shaped:

• 1 pound of Frozen Broccoli Spears has 2.1 times more Vitamin B6 and 3.7 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 1 lb of Crackers, flavored, fish-shaped contains 11.3 times more Vitamin B1, 4.5 times more Vitamin B2, 13.9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 2.7 times more Vitamin E than Frozen Broccoli Spears.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Crackers, flavored, fish-shaped:

• 1 pound of Frozen Broccoli Spears has 26.5 times more Water than Crackers, flavored, fish-shaped.
• While 1 lb of Crackers, flavored, fish-shaped contains 2 times more Calcium, 3.7 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Selenium, 57.1 times more Sodium and 3.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, flavored, fish-shaped contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.2 times more Sugars than Crackers, flavored, fish-shaped.
• While 1 lb of Crackers, flavored, fish-shaped contains 16 times more Energy, 52.1 times more Fat, 39.6 times more Saturated Fat, 3.4 times more Omega 3, 94 times more Omega 6, 12.3 times more Carbohydrate and 3.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6