Comparing Nutrients in 7 ounces Cracker, meal VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cracker, meal	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	26.2% 760kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.97% 1.36g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	4.02% 2.9g	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	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33% 18.5g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	20% 0.26mg	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	67.5% 270μg	15% 59.5μg	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	0% 0mg	88.4% 79.6mg	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	5.7% 0.85mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	9.5% 0.085mg	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	115% 9.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	28% 0.64mg	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	29.5% 206mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.41% 15g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cracker, meal versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cracker, meal vs Boiled Spears Frozen Broccoli:

• 7 ounces of Cracker, meal have 12.7 times more Vitamin B1, 5.8 times more Vitamin B2, 12.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.5 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 3.3 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 293.7 times more Vitamin K than Cracker, meal.
• 7 ounces of Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cracker, meal as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cracker, meal vs Boiled Spears Frozen Broccoli:

• 7 ounces of Cracker, meal have 5.2 times more Copper, 7.6 times more Iron, 2.9 times more Manganese, 1.9 times more Phosphorus, 22.3 times more Selenium and 2.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.2 times more Calcium, 1.6 times more Potassium and 11.9 times more Water than Cracker, meal.
• Both Cracker, meal and Boiled Spears Frozen Broccoli contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracker, meal have 13.7 times more Energy, 52.5 times more Omega 6, 15.1 times more Carbohydrate and 3 times more Protein than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 4.5 times more Sugars than Cracker, meal.
• Both Cracker, meal and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6