Comparing Nutrients in 500 calories Cracker, meal VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cracker, meal: 131g
• Cooked Chopped Frozen Broccoli: 1786g

Cracker, meal has 13.7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cracker, meal or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	36.2% 26.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.93% 3.4g	141% 53.6g	38g per day for Men 19-50 years
Protein	21.7% 12g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.7% 0.91mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	179% 2.32mg	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	44.4% 178μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	796% 716mg	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	3.74% 0.56mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.39μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	67.5% 0.61mg	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	75.7% 6.06mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	173% 4mg	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	19.4% 136mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cracker, meal vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.4 times more Vitamin B2, 8 times more Vitamin B5, 45.6 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 42 times more Vitamin E and 4016.9 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Cracker, meal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cracker, meal vs Cooked Chopped Frozen Broccoli:

• Cracker, meal has 4.4 times more Selenium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 19.6 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 7.4 times more Magnesium, 3.2 times more Manganese, 6.4 times more Phosphorus, 16.9 times more Potassium, 9.4 times more Sodium, 5.6 times more Zinc and 163.3 times more Water than Cracker, meal.

Comparison of macro-nutrients per 500 calories:

• Cracker, meal has 3.8 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14.7 times more Omega 3, 60.9 times more Sugars, 15.8 times more Fiber and 4.6 times more Protein than Cracker, meal.
• Both Cracker, meal and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cracker, meal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.