Comparing Nutrients in 5 ounces Crackers, melba toast, wheat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, melba toast, wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.3% 530kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.15% 1.2g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	27.6% 10.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	19% 0.25mg	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	46.8% 187μg	33.3% 133μg	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	0% 0mg	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	5.67% 0.051mg	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	79.7% 6.38mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	15.8% 0.36mg	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	33.4% 234mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	79% 1186mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, wheat VS Frozen Broccoli Spears per 5 oz

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

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

• 5 ounces of Crackers, melba toast, wheat have 5.9 times more Vitamin B1, 2.6 times more Vitamin B2, 11 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• 5 ounces of Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, melba toast, wheat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Crackers, melba toast, wheat vs Frozen Broccoli Spears:

• 5 ounces of Crackers, melba toast, wheat have 7.4 times more Copper, 6.3 times more Iron, 3.5 times more Magnesium, 4.2 times more Manganese, 2.8 times more Phosphorus, 28.9 times more Selenium, 49.2 times more Sodium and 4.4 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.7 times more Potassium and 16.5 times more Water than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Frozen Broccoli Spears contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, melba toast, wheat have 12.9 times more Energy, 6.8 times more Fat, 23.2 times more Omega 6, 14.3 times more Carbohydrate, 2.5 times more Fiber and 4.2 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.5 times more Omega 3 than Crackers, melba toast, wheat.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6