Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	77.7% 13.2g	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	97% 126g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	30.4% 22g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, sandwich-type, peanut butter filled, reduced fat	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	55% 220μg	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% 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	16% 2.42mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	11% 111mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	28.7% 0.26mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	70.4% 38.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	84.5% 1268mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Crackers, sandwich-type, peanut butter filled, reduced fat per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 27 times more Vitamin K than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 8.6 times more Vitamin B1, 3.1 times more Vitamin B2, 10 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 7 ounces of Frozen Chopped Broccoli have more Calcium, 1.7 times more Potassium and 9.8 times more Water than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.4 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 7 times more Selenium, 26.6 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Omega 3 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 7 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 16.8 times more Energy, 57.5 times more Fat, 63.1 times more Saturated Fat, 214.7 times more Omega 6, 13.3 times more Carbohydrate, 8.2 times more Sugars and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6