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

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	69.8% 2023kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	101% 1012mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	497% 11.4mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	162% 89.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	178% 2663mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Frozen Chopped Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4 times more Vitamin B1, 2.3 times more Vitamin B2 and 11.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.

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

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4 times more Calcium, 16.9 times more Copper, 3.9 times more Iron, 11 times more Magnesium, 8.6 times more Manganese, 8.4 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium, 24.5 times more Sodium and 6.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21.3 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 1 pound:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 17.2 times more Energy, 53.9 times more Fat, 13.4 times more Carbohydrate, 5.4 times more Fiber and 4.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Sugars and more Fructose than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 lb.