Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	1.27% 37kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	26.4% 4.5g	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	82.3% 107g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	2.4% 1.73g	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% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.28g	g per day for Men 19-50 years
Fiber	11% 4.25g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	7.1% 4g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, whole-wheat, reduced fat	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21.5% 0.28mg	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	10.6% 42.5μg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	70.4% 0.63mg	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	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	141% 3.24mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.099% 3.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Crackers, whole-wheat, reduced fat:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 4.4 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 3.5 times more Vitamin B1, 11.1 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin E per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Crackers, whole-wheat, reduced fat:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Calcium and 35.3 times more Water than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 11.8 times more Copper, 4.4 times more Iron, 6.7 times more Magnesium, 7.8 times more Manganese, 7.3 times more Phosphorus, 1.8 times more Potassium, 5 times more Selenium, 31 times more Sodium and 6.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has more Fructose than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 16 times more Energy, 26.2 times more Fat, 24.3 times more Saturated Fat, 3.8 times more Omega 3, 102.1 times more Omega 6, 15.8 times more Carbohydrate, 3.6 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Crackers, whole-wheat, reduced fat have similar amounts of Sugars per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.