Comparing Nutrients in 5 ounces Crackers, saltines, low salt (includes oyster, soda, soup) VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	20.6% 597kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.84g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	38.7% 0.62g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	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	81% 105g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	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	0.45% 0.33g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	24% 13.5g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	72% 0.87mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.42mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	49.6% 198μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	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	10.6% 1.6mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17% 169mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	91% 7.27mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	22.5% 157mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	30% 1026mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.7g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) vs Cooked Chopped Frozen Broccoli:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 11.1 times more Vitamin B1, 4.1 times more Vitamin B2, 11.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C and 5.7 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 5 oz.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Cooked Chopped Frozen Broccoli:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3.6 times more Calcium, 4.6 times more Copper, 8.4 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 2.3 times more Phosphorus, 5.1 times more Potassium, 9.1 times more Selenium, 18 times more Sodium and 2.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 22.5 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 15 times more Energy, 73.8 times more Fat, 111.2 times more Saturated Fat, 10.4 times more Omega 3, 278.8 times more Omega 6, 13.9 times more Carbohydrate, 1.5 times more Sugars and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 5 oz.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.