Comparing Nutrients in 100 grams Crackers, rye, wafers, plain VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Crackers, rye, wafers, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11.5% 334kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	1.4% 1g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.3% 23g	7.9% 3g	38g per day for Men 19-50 years
Protein	17% 9.6g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10% 0.13mg	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	11.3% 45μg	16.8% 67μg	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	0.11% 0.1mg	62.7% 56.4mg	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	5.33% 0.8mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	4.22% 0.038mg	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	74.3% 5.94mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	233% 5.37mg	12.8% 0.29mg	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	47.7% 334mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	14.6% 495mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.14% 5g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, rye, wafers, plain vs Frozen Chopped Broccoli:

• Crackers, rye, wafers, plain have 8.1 times more Vitamin B1, 3 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B9, 564 times more Vitamin C, 1.5 times more Vitamin E and 14.2 times more Vitamin K than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, rye, wafers, plain vs Frozen Chopped Broccoli:

• Crackers, rye, wafers, plain have 12.1 times more Copper, 7.3 times more Iron, 6.7 times more Magnesium, 18.3 times more Manganese, 6.7 times more Phosphorus, 2.3 times more Potassium, 8.5 times more Selenium, 23.2 times more Sodium and 5.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Calcium and 18.3 times more Water than Crackers, rye, wafers, plain.

Comparison of macro-nutrients per 100 grams:

• Crackers, rye, wafers, plain have 12.8 times more Energy, 11.3 times more Omega 6, 16.8 times more Carbohydrate, 7.6 times more Fiber and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Omega 3 and 1.3 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.