Comparing Nutrients in 1 pound Crackers, whole-wheat, low salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, whole-wheat, low salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	69.3% 2009kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	80.4% 78g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	166% 28.2g	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	239% 311g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	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	125% 47.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	71.3% 40g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	76% 0.91mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	31.8% 127μg	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	26% 3.9mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	22.7% 227mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	175% 14mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	443% 10mg	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	191% 1338mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	39.6% 1347mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	88.7% 9.75mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Crackers, whole-wheat, low salt has 3.7 times more Vitamin B1, 1.2 times more Vitamin B2, 9.9 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 10.6 times more Vitamin K than Crackers, whole-wheat, low salt.
• 1 pound of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, whole-wheat, low salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, whole-wheat, low salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Crackers, whole-wheat, low salt has 1.5 times more Calcium, 13.1 times more Copper, 5 times more Iron, 7.6 times more Magnesium, 10.1 times more Manganese, 6 times more Phosphorus, 2.1 times more Potassium, 21 times more Selenium, 16.9 times more Sodium and 7.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 33.6 times more Water than Crackers, whole-wheat, low salt.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat, low salt has 15.8 times more Energy, 143.3 times more Fat, 188.5 times more Saturated Fat, 9 times more Omega 3, 478.3 times more Omega 6, 12.8 times more Carbohydrate, 3.5 times more Fiber and 2.8 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4 times more Sugars than Crackers, whole-wheat, low salt.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6