Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Nabisco, Nabisco Grahams Crackers

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Nabisco, Nabisco Grahams Crackers	7%	21%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Energy	1.27% 37kcal	20.7% 601kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	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	83% 108g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	45% 32.6g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	7.1% 4g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Nabisco, Nabisco Grahams Crackers	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	33.5% 5.36mg	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	11% 0.14mg	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	16.3% 65.2μg	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	0% 0mg	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	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	4.72% 0.043mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	7.38% 251mg	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	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Nabisco, Nabisco Grahams Crackers per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Nabisco, Nabisco Grahams Crackers:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Nabisco, Nabisco Grahams Crackers.
• While 5 oz of Nabisco, Nabisco Grahams Crackers contain 4.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Nabisco, Nabisco Grahams Crackers:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Copper and 25.4 times more Water than Nabisco, Nabisco Grahams Crackers.
• While 5 oz of Nabisco, Nabisco Grahams Crackers contain 1.4 times more Calcium, 5.1 times more Iron, 3.3 times more Magnesium, 4 times more Phosphorus, 27.5 times more Sodium and 4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nabisco, Nabisco Grahams Crackers contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Nabisco, Nabisco Grahams Crackers contain 16.3 times more Energy, 34.5 times more Fat, 35.5 times more Saturated Fat, 15.9 times more Carbohydrate, 17 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nabisco, Nabisco Grahams Crackers offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy