Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	100% 130g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.23% 2.34g	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	0.25% 0.18g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	16% 6.15g	38g per day for Men 19-50 years
Protein	11% 6.15g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Crackers, flavored, fish-shaped	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	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13% 0.17mg	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	15% 59.5μg	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

	Boiled Spears Frozen Broccoli	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	10% 101mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	29.5% 0.27mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	48.7% 1.12mg	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	15.6% 109mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Crackers, flavored, fish-shaped per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Crackers, flavored, fish-shaped:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.5 times more Vitamin B6 and 3.2 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 14.8 times more Vitamin B1, 6.3 times more Vitamin B2, 14 times more Vitamin B3, 2.4 times more Vitamin B5, 5.1 times more Vitamin B9 and 2.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Crackers, flavored, fish-shaped:

• 7 ounces of Boiled Spears Frozen Broccoli have 26.5 times more Water than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 1.6 times more Calcium, 3.1 times more Copper, 7.5 times more Iron, 1.7 times more Manganese, 3 times more Phosphorus, 2.1 times more Selenium, 40.4 times more Sodium and 3.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, flavored, fish-shaped contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Sugars than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 16.5 times more Energy, 161 times more Fat, 114.4 times more Saturated Fat, 10 times more Omega 3, 267.6 times more Omega 6, 12.3 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6