Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	34% 980kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	50.2% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	53% 9.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	89% 116g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	28.7% 21g	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	1.4% 1g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.15g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	22.6% 0.29mg	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	27.8% 111μg	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	71.4% 0.64mg	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	15% 1.2mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	67.6% 1.56mg	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	14% 97mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	106% 1590mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Crackers, standard snack-type, sandwich, with peanut butter filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 7 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, more Vitamin C and 9.3 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 8.9 times more Vitamin B1, 3.3 times more Vitamin B2, 13.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 7 ounces of Cooked Chopped Frozen Broccoli have 31 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.5 times more Calcium, 9.5 times more Copper, 4.5 times more Iron, 4.2 times more Magnesium, 3.5 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium, 15.4 times more Selenium, 72.8 times more Sodium and 4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 and 1.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 7 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 17.6 times more Energy, 204.5 times more Fat, 266.8 times more Saturated Fat, 350.1 times more Omega 6, 10.9 times more Carbohydrate, 7.1 times more Sugars and 3.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3