Comparing Nutrients in 1 pound Cracker, meal VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	60% 1737kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	7.95% 7.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	9.2% 6.67g	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	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	75.3% 42g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.1mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	45.4% 0.59mg	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	154% 617μg	63.5% 254μg	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	0% 0mg	202% 182mg	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	13% 1.95mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	17% 0.15mg	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	263% 21mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	186% 4.3mg	44% 1mg	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	67.4% 472mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	349% 192μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cracker, meal versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cracker, meal vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cracker, meal has 12.7 times more Vitamin B1, 5.8 times more Vitamin B2, 12.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.3 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 293.7 times more Vitamin K than Cracker, meal.
• 1 pound of Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cracker, meal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cracker, meal vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cracker, meal has 6.6 times more Copper, 7.6 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 2.1 times more Phosphorus, 60.4 times more Selenium and 2.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium and 11.9 times more Water than Cracker, meal.
• Both Cracker, meal and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cracker, meal has 13.7 times more Energy, 52.5 times more Omega 6, 15.1 times more Carbohydrate and 3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.5 times more Sugars than Cracker, meal.
• Both Cracker, meal and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6