Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	37% 6.28g	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	115% 150g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.34% 2.42g	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	0% 0g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	57% 21.6g	38g per day for Men 19-50 years
Protein	11% 6.15g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	30% 0.39mg	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	15% 59.5μg	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	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	99% 0.89mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	197% 4.53mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.14% 5.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Crackers, whole-wheat, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.7 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin C, 1.2 times more Vitamin E and 7 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 3.4 times more Vitamin B1, 11.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Crackers, whole-wheat, reduced fat:

• 7 ounces of Cooked Chopped Frozen Broccoli have 35 times more Water than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 13.1 times more Copper, 5.8 times more Iron, 9.2 times more Magnesium, 10.2 times more Manganese, 7.4 times more Phosphorus, 2.6 times more Potassium, 20.1 times more Selenium, 67.7 times more Sodium and 10.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crackers, whole-wheat, reduced fat contain similar levels of Calcium per seven ounces.
• 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 1.2 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 14.9 times more Energy, 63.3 times more Fat, 59.3 times more Saturated Fat, 9.5 times more Omega 3, 243.4 times more Omega 6, 14.1 times more Carbohydrate, 3.6 times more Fiber 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