Comparing Nutrients in 100 grams Crackers, flavored, fish-shaped VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	16% 463kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	2.03% 1.47g	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	0.12% 0.09g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.16% 3.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	18% 10g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.8% 0.81mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	13.5% 0.18mg	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	38.3% 153μg	23.5% 94μg	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	76% 68.3mg	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	24.5% 3.68mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.3% 83mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	4% 0.036mg	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	57.3% 4.6mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	11% 0.26mg	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	24% 167mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, flavored, fish-shaped versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, flavored, fish-shaped vs Frozen Broccoli Spears:

• 100 grams of Crackers, flavored, fish-shaped have 11.3 times more Vitamin B1, 4.5 times more Vitamin B2, 13.9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 2.7 times more Vitamin E than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 2.1 times more Vitamin B6 and 3.7 times more Vitamin K than Crackers, flavored, fish-shaped.

Comparing minerals per 100 grams for Crackers, flavored, fish-shaped vs Frozen Broccoli Spears:

• 100 grams of Crackers, flavored, fish-shaped have 2 times more Calcium, 3.7 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Selenium, 57.1 times more Sodium and 3.2 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 26.5 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Frozen Broccoli Spears contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, flavored, fish-shaped have 16 times more Energy, 52.1 times more Fat, 39.6 times more Saturated Fat, 3.4 times more Omega 3, 94 times more Omega 6, 12.3 times more Carbohydrate and 3.3 times more Protein than Frozen Broccoli Spears.
• Both Crackers, flavored, fish-shaped and Frozen Broccoli Spears offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6