Comparing Nutrients in 1 pound Crackers, wheat, regular VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, wheat, regular	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	71% 2064kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	280% 4.48g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	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	247% 321g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	2.63% 1.9g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 53.5g	NA	g per day for Men 19-50 years
Fiber	82.4% 31.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	59% 33g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	107% 1.3mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	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	43% 172μg	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	47% 7.03mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	41.7% 417mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	150% 12mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	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	196% 1370mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	211% 3171mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, regular versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, wheat, regular vs Frozen Broccoli Spears:

• 1 pound of Crackers, wheat, regular has 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 8.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Frozen Broccoli Spears provide similar amounts of Vitamin E per one pound.
• 1 pound of Crackers, wheat, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, wheat, regular as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, wheat, regular vs Frozen Broccoli Spears:

• 1 pound of Crackers, wheat, regular has 2.2 times more Calcium, 7.6 times more Copper, 3.7 times more Iron, 4.5 times more Magnesium, 6.1 times more Manganese, 5.1 times more Phosphorus, 5.2 times more Selenium, 41.1 times more Sodium and 4.8 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 32.9 times more Water than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Frozen Broccoli Spears contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, regular has 15.7 times more Energy, 48.2 times more Fat, 61.7 times more Saturated Fat, 7.9 times more Omega 3, 202 times more Omega 6, 13.2 times more Carbohydrate, 10.5 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6