Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	1.27% 37kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	84% 109g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7.63% 5.53g	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	0.59% 0.43g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.63% 0.099mg	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	2.5% 9.92μg	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	89% 80mg	NA	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	13.7% 0.12mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	18.4% 0.42mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Vitamin B6 and 9.6 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 5 ounces of Frozen Chopped Broccoli have 2 times more Calcium, 1.4 times more Iron, 2.5 times more Potassium and 36.9 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2.3 times more Copper and 37.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 3.1 times more Omega 3 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 17.5 times more Energy, 53.1 times more Fat, 129.8 times more Saturated Fat, 42.8 times more Omega 6, 16.1 times more Carbohydrate and 2.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6