Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19.2% 557kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	10% 3.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	26.6% 15g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	44% 176μg	20% 79.4μg	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	63% 57mg	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	1.13% 0.17mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	137% 11mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	23% 160mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, saltines, fat-free, low-sodium vs Cooked Chopped Frozen Broccoli:

• Crackers, saltines, fat-free, low-sodium have 9.4 times more Vitamin B1, 7.3 times more Vitamin B2, 12.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 11 times more Vitamin E and 18 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, saltines, fat-free, low-sodium vs Cooked Chopped Frozen Broccoli:

• Crackers, saltines, fat-free, low-sodium have 4.3 times more Copper, 12.7 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus, 30.6 times more Selenium, 77.2 times more Sodium and 3.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Calcium and 26.7 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, fat-free, low-sodium have 14 times more Energy, 13.3 times more Fat, 49.8 times more Omega 6, 15.4 times more Carbohydrate and 3.4 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.9 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Crackers, saltines, fat-free, low-sodium as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.