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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	34.4% 996kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	81.2% 1.3g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	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	93% 121g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	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	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	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	67.5% 0.81mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.03mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	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	44.7% 179μg	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	27% 4.03mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	24% 238mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	89.3% 7.14mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	64.6% 452mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Crackers, standard snack-type, regular, low salt have 5.7 times more Vitamin B1, 3 times more Vitamin B2, 8.8 times more Vitamin B3 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 3.3 times more Vitamin B6, more Vitamin C and 16.1 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Frozen Broccoli Spears provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, regular, low salt 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, low salt vs Frozen Broccoli Spears:

• 7 ounces of Crackers, standard snack-type, regular, low salt have 2.9 times more Calcium, 5.9 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium, 12.7 times more Sodium and 2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 25.9 times more Water than Crackers, standard snack-type, regular, low salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, regular, low salt have 17.3 times more Energy, 74.4 times more Fat, 72.6 times more Saturated Fat, 5.2 times more Omega 3, 239.6 times more Omega 6, 11.4 times more Carbohydrate, 1.2 times more Sugars and 2.4 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Fiber than Crackers, standard snack-type, regular, low salt.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6