Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Frozen Broccoli Spears	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	1.4% 41kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	78% 101g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 13g	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	7.75% 4.34g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	16.4% 0.21mg	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	33.3% 133μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	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	12.8% 1.9mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	5.8% 58mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	35% 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	12.8% 1.02mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	131% 3mg	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	12% 83.6mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	27% 14.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	73.3% 1100mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Crackers, wheat, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, more Vitamin C and 4.1 times more Vitamin K than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 8.7 times more Vitamin B1, 2.4 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, wheat, reduced fat provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Crackers, wheat, reduced fat:

• 5 ounces of Frozen Broccoli Spears have 33.2 times more Water than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 2 times more Calcium, 6.2 times more Copper, 7 times more Iron, 2.9 times more Magnesium, 8.3 times more Manganese, 4.4 times more Phosphorus, 5.5 times more Selenium, 45.6 times more Sodium and 5.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, wheat, reduced fat contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, reduced fat contain 15.3 times more Energy, 39.3 times more Fat, 40.6 times more Saturated Fat, 6.9 times more Omega 3, 167 times more Omega 6, 13.4 times more Carbohydrate, 10.2 times more Sugars and 3.1 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Crackers, wheat, reduced fat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6