Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodium VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	61.5% 1783kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	32.2% 12.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	85% 47.6g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	61% 0.79mg	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	141% 562μg	107% 426μg	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	344% 310mg	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	3.63% 0.54mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.98% 100mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	18% 0.16mg	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	438% 35mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	50.5% 1.16mg	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	73.2% 513mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Frozen Broccoli Spears:

• Crackers, saltines, fat-free, low-sodium have 7.2 times more Vitamin B1, 5.2 times more Vitamin B2, 12.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, 11.3 times more Vitamin E and 20.7 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Frozen Broccoli Spears:

• Crackers, saltines, fat-free, low-sodium have 4 times more Copper, 10.7 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 11.3 times more Selenium, 49.9 times more Sodium and 2.8 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.9 times more Calcium, 2.2 times more Potassium and 26.6 times more Water than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, fat-free, low-sodium have 13.6 times more Energy, 4.7 times more Fat, 17.5 times more Omega 6, 15.4 times more Carbohydrate and 3.4 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.3 times more Omega 3 and 3.9 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Frozen Broccoli Spears have similar amounts of Fiber per 1 lb.
• Both Crackers, saltines, fat-free, low-sodium as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.