Comparing Nutrients in 1 pound Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	69.8% 2023kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	193% 73.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	98% 54.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	101% 1012mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	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	180% 14.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	497% 11.4mg	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	273% 1914mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	162% 89.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	178% 2663mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Cooked Chopped Frozen Broccoli:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 3.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 11.8 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.

Comparing minerals per 1 pound for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Cooked Chopped Frozen Broccoli:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 6.8 times more Calcium, 18.9 times more Copper, 5.2 times more Iron, 15.2 times more Magnesium, 11.3 times more Manganese, 8.6 times more Phosphorus, 3.4 times more Potassium, 28.1 times more Selenium, 53.4 times more Sodium and 10.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 21.1 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 15.9 times more Energy, 130.3 times more Fat, 12 times more Carbohydrate, 5.4 times more Fiber and 3.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.5 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy