Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Cracker, meal	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	88.2% 115g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.65% 0.47g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cracker, meal	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.25% 0.055mg	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	23.7% 95μg	48% 193μg	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	89% 80mg	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	11.5% 1.73mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cracker, meal	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	35.4% 0.32mg	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	14.4% 1.15mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	58% 1.34mg	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	10% 71mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cracker, meal per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cracker, meal:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.3 times more Vitamin B6, more Vitamin C, 2.8 times more Vitamin E and 270.3 times more Vitamin K than Cracker, meal.
• While 5 oz of Cracker, meal contain 13.1 times more Vitamin B1, 4.9 times more Vitamin B2, 12.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cracker, meal have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cracker, meal:

• 5 ounces of Frozen Chopped Broccoli have 2.4 times more Calcium, 1.8 times more Potassium and 12 times more Water than Cracker, meal.
• While 5 oz of Cracker, meal contain 5.9 times more Copper, 5.7 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 15.1 times more Selenium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.7 times more Omega 3 than Cracker, meal.
• While 5 oz of Cracker, meal contain 14.7 times more Energy, 22 times more Omega 6, 16.9 times more Carbohydrate and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cracker, meal offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6