Comparing Nutrients in 7 ounces Crackers, wheat, reduced fat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, wheat, reduced fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	30.4% 881kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.5g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	108% 1.72g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	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	109% 142g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	2.4% 1.75g	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	% 3.08g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33% 18.5g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	103% 1.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	63% 252μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	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	15.6% 2.34mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16% 159mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	125% 9.96mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	184% 4.22mg	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	73% 512mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, wheat, reduced fat 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, wheat, reduced fat vs Frozen Broccoli Spears:

• 7 ounces of Crackers, wheat, reduced fat have 8.7 times more Vitamin B1, 2.4 times more Vitamin B2, 11.1 times more Vitamin B3, 2.1 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 more Vitamin A, more Vitamin C and 4.1 times more Vitamin K than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Frozen Broccoli Spears provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, wheat, reduced fat vs Frozen Broccoli Spears:

• 7 ounces of Crackers, wheat, reduced fat have 2 times more Calcium, 6.2 times more Copper, 7 times more Iron, 2.9 times more Magnesium, 8.3 times more Manganese, 4.4 times more Phosphorus, 5.5 times more Selenium, 45.6 times more Sodium and 5.1 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 33.2 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, reduced fat have 15.3 times more Energy, 39.3 times more Fat, 40.6 times more Saturated Fat, 6.9 times more Omega 3, 167 times more Omega 6, 13.4 times more Carbohydrate, 10.2 times more Sugars and 3.1 times more Protein than Frozen Broccoli Spears.
• Both Crackers, wheat, reduced fat 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