Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Crackers, wheat, sandwich, with peanut butter filling	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	16% 0.8mg	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	10.6% 42.5μg	25% 99μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	8.66% 0.078mg	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	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	43.2% 0.99mg	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	11% 78mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Crackers, wheat, sandwich, with peanut butter filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Crackers, wheat, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Crackers, wheat, sandwich, with peanut butter filling:

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin A and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While 5 oz of Crackers, wheat, sandwich, with peanut butter filling contain 7.1 times more Vitamin B1, 3.6 times more Vitamin B2, 12.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, wheat, sandwich, with peanut butter filling provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Crackers, wheat, sandwich, with peanut butter filling:

• 5 ounces of Boiled Spears Frozen Broccoli have 26.7 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• While 5 oz of Crackers, wheat, sandwich, with peanut butter filling contain 3.3 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 6.3 times more Phosphorus, 1.7 times more Potassium, 11.5 times more Selenium, 33.6 times more Sodium and 2.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, sandwich, with peanut butter filling contain 17.7 times more Energy, 242.7 times more Fat, 255.7 times more Saturated Fat, 9.8 times more Omega 3, 648.9 times more Omega 6, 10 times more Carbohydrate, 1.5 times more Fiber and 4.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6