Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g

Crackers, standard snack-type, sandwich, with peanut butter filling have 19 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	16.3% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	8.8% 6.38g	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	13.2% 9.58g	0.43% 0.31g	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	% 8.65g	% 1.68g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	91% 34.6g	3.68% 1.4g	38g per day for Men 19-50 years
Protein	58% 32.4g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.067% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	6.9% 0.09mg	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	193% 773μg	13% 52.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.25% 0.006μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	0% 0mg	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	94% 14mg	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	4.8% 5.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	64.6% 646mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	22% 0.2mg	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	117% 9.35mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	7.95% 33.4mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	20.7% 0.48mg	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	82.4% 577mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	12% 6.56μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.048% 1.78g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Crackers, standard snack-type, sandwich, with peanut butter filling?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 300 calories of Frozen Chopped Broccoli have 988 times more Vitamin A, 2.1 times more Vitamin B1, 6.7 times more Vitamin B2, 1.5 times more Vitamin B3, 11.1 times more Vitamin B5, 16.7 times more Vitamin B6, 14.8 times more Vitamin B9, more Vitamin C, 11.3 times more Vitamin E and 162.2 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 300 calories of Frozen Chopped Broccoli have 13.1 times more Calcium, 2.2 times more Copper, 5.6 times more Iron, 6.2 times more Magnesium, 7.1 times more Manganese, 3.5 times more Phosphorus, 18.7 times more Potassium, 4.9 times more Selenium, 8.1 times more Zinc and 593.1 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 300 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have more Omega 3, 1.6 times more Carbohydrate, 2.4 times more Sugars, 30.9 times more Fructose, 24.8 times more Fiber and 4.7 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 300 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 4.5 times more Fat, 5.7 times more Saturated Fat and 7.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 and Fiber