Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	70.8% 92g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	25.5% 18.5g	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	11% 4.25g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Crackers, wheat, low salt	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15% 0.19mg	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	20% 79.4μg	17.7% 71μg	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	63% 57mg	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	12.5% 1.87mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	50% 0.45mg	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	11% 0.86mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	110% 2.52mg	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	9.92% 69.5mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Crackers, wheat, low salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Crackers, wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Crackers, wheat, low salt:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and 9.2 times more Vitamin K than Crackers, wheat, low salt.
• While 5 oz of Crackers, wheat, low salt contain 9.2 times more Vitamin B1, 4 times more Vitamin B2, 10.8 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crackers, wheat, low salt provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Crackers, wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Crackers, wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Crackers, wheat, low salt:

• 5 ounces of Cooked Chopped Frozen Broccoli have 29.3 times more Water than Crackers, wheat, low salt.
• While 5 oz of Crackers, wheat, low salt contain 1.5 times more Calcium, 9.4 times more Copper, 7.2 times more Iron, 4.8 times more Magnesium, 8 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Potassium, 48.1 times more Selenium, 17.3 times more Sodium and 5.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, low salt contain 16.9 times more Energy, 171.7 times more Fat, 287.7 times more Saturated Fat, 3.3 times more Omega 3, 204.1 times more Omega 6, 12.1 times more Carbohydrate, 8.9 times more Sugars, 1.5 times more Fiber and 2.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6