Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.07% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	123% 160g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.76% 2g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	120% 45.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	41.4% 0.54mg	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	33.2% 133μg	22.3% 89.3μg	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	124% 112mg	0.22% 0.2mg	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	16% 2.42mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	11% 111mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	102% 0.91mg	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	20% 1.6mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	463% 10.6mg	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% 99mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Crackers, rye, wafers, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Crackers, rye, wafers, plain:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.5 times more Vitamin B9, 564 times more Vitamin C, 1.5 times more Vitamin E and 14.2 times more Vitamin K than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 8.1 times more Vitamin B1, 3 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Crackers, rye, wafers, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Crackers, rye, wafers, plain:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium and 18.3 times more Water than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 12.1 times more Copper, 7.3 times more Iron, 6.7 times more Magnesium, 18.3 times more Manganese, 6.7 times more Phosphorus, 2.3 times more Potassium, 8.5 times more Selenium, 23.2 times more Sodium and 5.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Omega 3 than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 12.8 times more Energy, 11.3 times more Omega 6, 16.8 times more Carbohydrate, 7.6 times more Fiber and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6