Comparing Nutrients in 5 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19.5% 564kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	70% 1.1g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	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	74.4% 97g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	25% 9.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	18% 10g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	55% 0.66mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	29% 116μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.2% 1.7mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.6% 26μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	42% 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	91% 7.3mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	39.7% 278mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	115% 1721mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain) vs Frozen Broccoli Spears:

• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 6.5 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, more Vitamin C and 5.5 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Frozen Broccoli Spears provide similar amounts of Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Frozen Broccoli Spears:

• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 7.4 times more Copper, 7.1 times more Iron, 4.4 times more Magnesium, 5.8 times more Manganese, 3.3 times more Phosphorus, 13.6 times more Selenium, 71.4 times more Sodium and 4.3 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Calcium and 9.2 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Frozen Broccoli Spears contain similar levels of Potassium per five ounces.
• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 13.7 times more Energy, 31.5 times more Fat, 6.3 times more Omega 3, 174 times more Omega 6, 12.8 times more Carbohydrate, 2.2 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6