Comparing Nutrients in 5 ounces Crackers, wheat, regular VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, wheat, regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	22.2% 645kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	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	77% 100g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	0.82% 0.6g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	25.7% 9.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	33.5% 0.4mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	13.5% 54μg	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	14.6% 2.2mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	46.8% 3.74mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	61% 428mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	66% 991mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, regular 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, wheat, regular vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Crackers, wheat, regular have 5.2 times more Vitamin B1, 1.8 times more Vitamin B2, 8.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and 6.2 times more Vitamin K than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Crackers, wheat, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, wheat, regular as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, regular vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Crackers, wheat, regular have 2.8 times more Calcium, 8.1 times more Copper, 4.3 times more Iron, 5.5 times more Magnesium, 6.9 times more Manganese, 6.2 times more Phosphorus, 2 times more Potassium, 14.1 times more Selenium, 63.5 times more Sodium and 5.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 33 times more Water than Crackers, wheat, regular.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, regular have 16.3 times more Energy, 136.7 times more Fat, 178.3 times more Saturated Fat, 23.5 times more Omega 3, 574.9 times more Omega 6, 13.2 times more Carbohydrate, 10.5 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6