Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	29.2% 847kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	29% 28g	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	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	71% 12g	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	106% 138g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.26% 2.36g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Crackers, whole-wheat	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	28.2% 0.37mg	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	14% 55.6μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	10% 101mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	93% 0.83mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	186% 4.27mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.16% 5.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Crackers, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Crackers, whole-wheat 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, whole-wheat:

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 3.9 times more Vitamin B2, more Vitamin C and 3.2 times more Vitamin K than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 3.3 times more Vitamin B1, 10.1 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, whole-wheat provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Crackers, whole-wheat:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Calcium and 30.9 times more Water than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 9.8 times more Copper, 5.5 times more Iron, 5.5 times more Magnesium, 6.6 times more Manganese, 6 times more Phosphorus, 1.9 times more Potassium, 5.3 times more Selenium, 33.3 times more Sodium and 8.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Sugars than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 15.3 times more Energy, 128.5 times more Fat, 114.6 times more Saturated Fat, 20.1 times more Omega 3, 468.9 times more Omega 6, 13 times more Carbohydrate, 3.4 times more Fiber and 3.4 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