Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Crackers, standard snack-type, regular

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Crackers, standard snack-type, regular: 19.6g

Crackers, standard snack-type, regular have 19.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Crackers, standard snack-type, regular?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Frozen Chopped Broccoli	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.34% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	13.3% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	9.25% 12g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	2.2% 1.6g	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	4.4% 3.2g	0.078% 0.057g	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	% 2.9g	% 0.092g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	19.3% 11g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	6.88% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	0.95% 0.012mg	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	64.4% 258μg	4.5% 18μg	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	241% 217mg	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	31.3% 4.7mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	21.5% 215mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	2.27% 0.02mg	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	39% 3.1mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	0.84% 3.53mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	4.2% 0.096mg	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	27.5% 192mg	6.95% 48.6mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	9.5% 142mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	0.87% 0.096mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.017% 0.62g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Crackers, Standard Snack-type, Regular Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Crackers, standard snack-type, regular?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Crackers, standard snack-type, regular:

• 100 calories of Frozen Chopped Broccoli have more Vitamin A, 2.5 times more Vitamin B1, 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 13.1 times more Vitamin B5, 40.5 times more Vitamin B6, 14.3 times more Vitamin B9, more Vitamin C, 7.9 times more Vitamin E and 23 times more Vitamin K than Crackers, standard snack-type, regular.
• 100 calories of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Crackers, standard snack-type, regular:

• 100 calories of Frozen Chopped Broccoli have 9.2 times more Calcium, 7.2 times more Copper, 3.9 times more Iron, 19.6 times more Magnesium, 11.7 times more Manganese, 4 times more Phosphorus, 35.2 times more Potassium, 8.2 times more Selenium, 19.2 times more Zinc and 571.3 times more Water than Crackers, standard snack-type, regular.
• While 100 kcal of Crackers, standard snack-type, regular contain 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 100 calories of Crackers, standard snack-type, regular lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 1.3 times more Omega 3, 1.5 times more Carbohydrate, 3.2 times more Sugars, 56.1 times more Fructose, 25.6 times more Fiber and 8.3 times more Protein than Crackers, standard snack-type, regular.
• While 100 kcal of Crackers, standard snack-type, regular contain 4.6 times more Fat, 6.4 times more Saturated Fat and 19 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Crackers, standard snack-type, regular offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 100 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber