Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, standard snack-type, regular	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	35% 1012kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	192% 3.07g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	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	94% 122g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	23.5% 13g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.64mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	45.6% 183μg	46.6% 187μg	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	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	40% 6mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	24% 238mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	100% 8mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	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	70.3% 492mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	96% 1441mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Frozen Broccoli Spears:

• 7 ounces of Crackers, standard snack-type, regular have 5.8 times more Vitamin B1, 4 times more Vitamin B2, 9.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, regular as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, regular vs Frozen Broccoli Spears:

• 7 ounces of Crackers, standard snack-type, regular have 2.9 times more Calcium, 2.9 times more Copper, 5.6 times more Iron, 1.9 times more Manganese, 4.2 times more Phosphorus, 3.5 times more Selenium, 42.7 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Potassium and 28.8 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Broccoli Spears contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, regular have 17.6 times more Energy, 77.7 times more Fat, 107 times more Saturated Fat, 12.4 times more Omega 3, 312.7 times more Omega 6, 11.5 times more Carbohydrate, 5.6 times more Sugars and 2.2 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Fiber than Crackers, standard snack-type, regular.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6