Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, whole-wheat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	21% 605kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	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	76% 99g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	26.8% 15g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Boiled Spears 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	21.5% 0.26mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	10.6% 42.5μg	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	13.3% 2mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	6.77% 0.061mg	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	59% 4.73mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	20% 0.46mg	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	67% 469mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Boiled Spears Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat vs Boiled Spears Frozen Broccoli:

• 5 ounces of Crackers, whole-wheat have 3.3 times more Vitamin B1, 10.1 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 3.9 times more Vitamin B2, more Vitamin C and 3.2 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat vs Boiled Spears Frozen Broccoli:

• 5 ounces of Crackers, whole-wheat have 9.8 times more Copper, 5.5 times more Iron, 5.5 times more Magnesium, 6.6 times more Manganese, 6 times more Phosphorus, 1.9 times more Potassium, 5.3 times more Selenium, 33.3 times more Sodium and 8.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Calcium and 30.9 times more Water than Crackers, whole-wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 15.3 times more Energy, 128.5 times more Fat, 114.6 times more Saturated Fat, 20.1 times more Omega 3, 468.9 times more Omega 6, 13 times more Carbohydrate, 3.4 times more Fiber and 3.4 times more Protein than Boiled Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6