Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.9% 2.84g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	45.3% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	100% 131g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.8% 2.04g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11% 6.15g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	77.4% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.16% 0.12mg	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	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	28% 0.25mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	45.5% 1.05mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	125% 1879mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Vitamin B6 and 3.2 times more Vitamin K than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 15.1 times more Vitamin B1, 6.3 times more Vitamin B2, 14.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B9 and 2.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 7 ounces of Cooked Chopped Frozen Broccoli have 26.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.2 times more Calcium, 3.7 times more Copper, 7.8 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, 5.7 times more Selenium, 86.1 times more Sodium and 3.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Potassium 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 1.4 times more Sugars and 1.3 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 16.7 times more Energy, 153.5 times more Fat, 79.6 times more Saturated Fat, 10.5 times more Omega 3, 298.7 times more Omega 6, 12.3 times more Carbohydrate and 3 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6