Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	0.9% 26kcal	13.6% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.52% 0.38g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.54% 0.085mg	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	16.8% 67μg	31% 124μg	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	62.7% 56.4mg	0% 0mg	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	8.13% 1.22mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	5.6% 56mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	16% 0.15mg	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	10% 0.81mg	97% 7.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	27.7% 0.64mg	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	7.14% 50mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Crackers, saltines, fat-free, low-sodium:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 10.2 times more Vitamin E and 16.6 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 9.8 times more Vitamin B1, 6.1 times more Vitamin B2, 12.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Crackers, saltines, fat-free, low-sodium:

• Frozen Chopped Broccoli, Unprepared has 2.5 times more Calcium, 1.8 times more Potassium and 26.9 times more Water than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 3.8 times more Copper, 9.5 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 7.6 times more Selenium, 35.4 times more Sodium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 2.8 times more Omega 3 and 3.6 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 15.1 times more Energy, 5.5 times more Fat, 20.9 times more Omega 6, 17.2 times more Carbohydrate and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Crackers, saltines, fat-free, low-sodium have similar amounts of Fiber per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.