Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Frozen Broccoli Spears	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	4.54% 132kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	15.2% 2.6g	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	292% 380g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.8% 1.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	24.8% 14g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crackers, matzo, plain	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	146% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	40% 0.52mg	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	19.3% 77μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	18.6% 186mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	30.2% 0.27mg	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	179% 14.3mg	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	128% 2.95mg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	28% 3.1mg	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: Frozen Broccoli Spears VS Crackers, matzo, plain per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Crackers, matzo, plain:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 1.5 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C, 22.5 times more Vitamin E and 338 times more Vitamin K than Crackers, matzo, plain.
• While 1 lb of Crackers, matzo, plain contains 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 8.4 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• 1 pound of Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Crackers, matzo, plain have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Crackers, matzo, plain:

• 1 pound of Frozen Broccoli Spears has 3.2 times more Calcium, 2.2 times more Potassium and 21.1 times more Water than Crackers, matzo, plain.
• While 1 lb of Crackers, matzo, plain contains 1.7 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 19.4 times more Selenium and 2 times more Zinc than Frozen Broccoli Spears.
• 1 pound of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 3.9 times more Omega 3 and 5.1 times more Sugars than Crackers, matzo, plain.
• While 1 lb of Crackers, matzo, plain contains 13.6 times more Energy, 15.4 times more Omega 6, 15.6 times more Carbohydrate and 3.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, matzo, plain offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6