Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Frozen Broccoli Spears	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	1% 29kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	51.7% 67g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.1% 0.8g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	7.9% 3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	28.5% 0.37mg	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	23.5% 94μg	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	4.1% 41mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	56.4% 0.51mg	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	9% 0.72mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	35.5% 149mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	105% 2.42mg	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	8.43% 59mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	9.97% 339mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 100 grams of Frozen Broccoli Spears have 2.7 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 1.3 times more Vitamin B2, 9.9 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Broccoli Spears.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 100 grams of Frozen Broccoli Spears have 27.5 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 6 times more Calcium, 14.1 times more Copper, 3.7 times more Iron, 9.3 times more Magnesium, 9.5 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 8.6 times more Selenium, 21.8 times more Sodium and 7.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.8 times more Sugars than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 15.7 times more Energy, 46.8 times more Fat, 39.8 times more Saturated Fat, 7.4 times more Omega 3, 136.1 times more Omega 6, 12.6 times more Carbohydrate, 2.5 times more Fiber and 3.6 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6