Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Crackers, water biscuits	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	27.5% 4.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	111% 144g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0% 0g	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	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	NA	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	37% 14g	38g per day for Men 19-50 years
Protein	11% 6.15g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Crackers, water biscuits	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	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.26% 0.081mg	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	12% 47.6μg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	10% 101mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	29.3% 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	15% 1.2mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	15.6% 109mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Crackers, water biscuits per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Crackers, water biscuits 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, water biscuits:

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 2.2 times more Vitamin B2, 3.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 4.6 times more Vitamin E and 48.9 times more Vitamin K than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 2 times more Vitamin B1 and 2.5 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Crackers, water biscuits have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Crackers, water biscuits:

• 7 ounces of Boiled Spears Frozen Broccoli have more Calcium, more Iron, 1.8 times more Potassium and 8.2 times more Water than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 3.1 times more Copper, 1.8 times more Phosphorus, 16.5 times more Selenium, 23.8 times more Sodium and 2.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, water biscuits contain similar levels of Magnesium per seven ounces.
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have more Sugars than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 13.7 times more Energy, 64.9 times more Fat, 2.5 times more Omega 3, 181 times more Omega 6, 13.6 times more Carbohydrate, 2.4 times more Fiber and 2.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6