Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	28.6% 830kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26.7% 0.35mg	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	66.5% 266μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	151% 136mg	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	15.2% 2.3mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	7.94% 0.071mg	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	138% 11mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	22% 0.51mg	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% 202mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines (includes oyster, soda, soup) versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines (includes oyster, soda, soup) vs Frozen Broccoli Spears:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 9.8 times more Vitamin B1, 4.3 times more Vitamin B2, 13.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Frozen Broccoli Spears provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines (includes oyster, soda, soup) vs Frozen Broccoli Spears:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 3.9 times more Copper, 7.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 5.4 times more Selenium, 55.4 times more Sodium and 2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Calcium, 1.6 times more Potassium and 17.9 times more Water than Crackers, saltines (includes oyster, soda, soup).
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 14.4 times more Energy, 25.4 times more Fat, 31.8 times more Saturated Fat, 4.4 times more Omega 3, 115.5 times more Omega 6, 13.8 times more Carbohydrate and 3.1 times more Protein than Frozen Broccoli Spears.
• Both Crackers, saltines (includes oyster, soda, soup) and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6