Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Nabisco, Nabisco Grahams Crackers

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Nabisco, Nabisco Grahams Crackers: 118g

Nabisco, Nabisco Grahams Crackers have 16.3 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 Nabisco, Nabisco Grahams Crackers?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Nabisco, Nabisco Grahams Crackers	7%	21%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	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	69% 90g	130g per day for Men 19-50 years
Sugars	36% 26g	37.4% 27g	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	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	10.6% 4g	38g per day for Men 19-50 years
Protein	96% 54g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Vitamin A	111% 1000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	9.07% 0.12mg	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	13.6% 54.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	156% 23.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Calcium	108% 1077mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	3.93% 0.035mg	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	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	16.6% 69.6mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	NA	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	52% 777mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	20.8% 2.3mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.11% 4.25g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Nabisco, Nabisco Grahams Crackers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Nabisco, Nabisco Grahams Crackers?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Nabisco, Nabisco Grahams Crackers:

• 500 calories of Frozen Chopped Broccoli have 3.8 times more Vitamin B1, 6.5 times more Vitamin B2, 2 times more Vitamin B3, 21.2 times more Vitamin B6, 23.8 times more Vitamin B9 and more Vitamin C than Nabisco, Nabisco Grahams Crackers.
• 500 calories of Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin B6 and Vitamin C

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Nabisco, Nabisco Grahams Crackers:

• 500 calories of Frozen Chopped Broccoli have 11.6 times more Calcium, 20.7 times more Copper, 3.2 times more Iron, 5 times more Magnesium, 4 times more Phosphorus, 19.5 times more Potassium, 4 times more Zinc and 414.3 times more Water than Nabisco, Nabisco Grahams Crackers.
• While 500 kcal of Nabisco, Nabisco Grahams Crackers contain 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 500 calories of Nabisco, Nabisco Grahams Crackers lack sufficient amounts of Calcium, Copper and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 14.4 times more Fiber and 6.6 times more Protein than Nabisco, Nabisco Grahams Crackers.
• While 500 kcal of Nabisco, Nabisco Grahams Crackers contain 2.1 times more Fat than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nabisco, Nabisco Grahams Crackers offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.