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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	22.3% 646kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	2.87% 2.1g	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	0.59% 0.43g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.25g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	14% 0.18mg	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	2.5% 9.92μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	5.35% 0.048mg	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	9.92% 0.79mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	13.7% 0.32mg	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	11.5% 80.8mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	84% 1262mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Vitamin B6 and 8 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 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 Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.6 times more Copper, 1.3 times more Manganese, 80.9 times more Sodium and 1.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Potassium and 36.6 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Iron, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 16.3 times more Energy, 128.4 times more Fat, 317.3 times more Saturated Fat, 102.1 times more Omega 6, 14.4 times more Carbohydrate and 2.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3, Fiber and Protein per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6