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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	71% 2055kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	134% 23g	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	231% 301g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	122% 46.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	91% 51g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	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	78.6% 0.94mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	39.7% 159μg	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	45.4% 6.8mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	108% 1080mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	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	160% 13mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	242% 1696mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	132% 1987mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11% 411g	3700g per day for Men 19-50 years

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

• Crackers, gluten-free, multi-seeded and multigrain have 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 10.6 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C and 6.4 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Crackers, gluten-free, multi-seeded and multigrain have 7.2 times more Calcium, 16.1 times more Copper, 4.6 times more Iron, 12.6 times more Magnesium, 11 times more Manganese, 7.6 times more Phosphorus, 2.7 times more Potassium, 24.9 times more Selenium, 39.8 times more Sodium and 9.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.3 times more Water than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multi-seeded and multigrain have 16.2 times more Energy, 132 times more Fat, 114.9 times more Saturated Fat, 22 times more Omega 3, 387.5 times more Omega 6, 12.4 times more Carbohydrate, 3.4 times more Fiber and 3.6 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.