Comparing Nutrients in 7 ounces Nabisco, Nabisco Ritz Crackers VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	33.7% 976kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	22.3% 16g	3.7% 2.68g	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	1.6% 1.17g	2.27% 1.65g	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	% 1.27g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 12.6g	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	25.6% 14.3g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	35.7% 143μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.93mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30.6% 306mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	8.38% 0.075mg	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	111% 8.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	25.4% 0.58mg	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	77.4% 542mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Ritz Crackers vs Frozen Chopped Broccoli:

• Nabisco, Nabisco Ritz Crackers have 8.3 times more Vitamin B1, 2.8 times more Vitamin B2, 10.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Vitamin B6 and 1.6 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Nabisco, Nabisco Ritz Crackers vs Frozen Chopped Broccoli:

• Nabisco, Nabisco Ritz Crackers have 2.8 times more Calcium, 3.3 times more Copper, 5.5 times more Iron, 1.8 times more Manganese, 5.5 times more Phosphorus, 1.6 times more Selenium, 36.8 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Potassium and 29.3 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Nabisco, Nabisco Ritz Crackers have 18.9 times more Energy, 80 times more Fat, 123.9 times more Saturated Fat, 11.7 times more Omega 3, 311.3 times more Omega 6, 13.3 times more Carbohydrate, 6 times more Sugars and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Fructose and 1.3 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 7 oz.