Comparing Nutrients in 1 pound Crackers, saltines (includes oyster, soda, soup) VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	65.4% 1896kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	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	258% 336g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	76.6% 43g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	152% 608μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	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	34.8% 5.2mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	316% 25.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	66% 463mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	285% 4268mg	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	0.62% 23g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines (includes oyster, soda, soup) 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 Crackers, saltines (includes oyster, soda, soup) vs Cooked Chopped Frozen Broccoli:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 12.8 times more Vitamin B1, 6 times more Vitamin B2, 14.1 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 3.5 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per one pound.
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, saltines (includes oyster, soda, soup) vs Cooked Chopped Frozen Broccoli:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 4.1 times more Copper, 9.1 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 14.7 times more Selenium, 85.5 times more Sodium and 2.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium and 18 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one pound.
• 1 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 14.9 times more Energy, 72 times more Fat, 91.8 times more Saturated Fat, 13.2 times more Omega 3, 328.6 times more Omega 6, 13.8 times more Carbohydrate and 3.1 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6