Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	126% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	45.5% 59g	130g per day for Men 19-50 years
Sugars	36% 26g	14.7% 10.6g	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	22% 16g	0.71% 0.52g	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	% 14.4g	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.65g	g per day for Men 19-50 years
Fiber	152% 57.7g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	96% 54g	20.7% 11.6g	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	111% 1000μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	11.5% 0.15mg	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	322% 1288μg	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1205% 1085mg	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	156% 23.5mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	8% 9.6μg	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	108% 1077mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	36.4% 0.33mg	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	195% 15.6mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	34.5% 0.79mg	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	137% 962mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.08% 2.97g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Crackers, standard snack-type, sandwich, with peanut butter filling?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 500 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 500 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 500 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 and Fiber