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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	68% 1969kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	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	249% 324g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	36% 13.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	214% 2.56mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	141% 562μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	54% 540mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	306% 24.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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	68% 476mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	232% 3475mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Cooked Chopped Frozen Broccoli:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 10.3 times more Vitamin B1, 5.7 times more Vitamin B2, 11.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.4 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 3.6 times more Calcium, 5.9 times more Copper, 8.9 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 69.6 times more Sodium and 2.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 22.1 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 15.5 times more Energy, 98.3 times more Fat, 162.9 times more Saturated Fat, 2 times more Omega 3, 122.5 times more Omega 6, 13.4 times more Carbohydrate and 3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 1 lb.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.