Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Frozen Broccoli Spears	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	4.54% 132kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	134% 23g	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	231% 301g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	5.4% 3.9g	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	% 3.9g	g per day for Men 19-50 years
Fiber	36% 13.6g	122% 46.3g	38g per day for Men 19-50 years
Protein	24.8% 14g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	129% 1.68mg	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	39.7% 159μg	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	344% 310mg	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	41% 6.12mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	18.6% 186mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	277% 2.5mg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	483% 11mg	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	242% 1696mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	109% 12mg	11mg per day for Men 19-50 years
Water	11% 411g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Crackers, gluten-free, multi-seeded and multigrain per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.7 times more Vitamin B9, more Vitamin C and 7.4 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 10.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin E per one pound.
• 1 pound of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Frozen Broccoli Spears has 25.2 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 5.8 times more Calcium, 15.3 times more Copper, 3.9 times more Iron, 10.3 times more Magnesium, 9.6 times more Manganese, 6.3 times more Phosphorus, 1.5 times more Potassium, 9.2 times more Selenium, 25.8 times more Sodium and 7.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 15.6 times more Energy, 46.6 times more Fat, 39.8 times more Saturated Fat, 7.4 times more Omega 3, 136.1 times more Omega 6, 12.4 times more Carbohydrate, 3.4 times more Fiber and 3.7 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6