Comparing Nutrients in 100 grams Nabisco, Nabisco Ritz Crackers VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17% 492kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	56.8% 9.65g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	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	0.81% 0.59g	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	% 0.64g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 6.33g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	13% 7.23g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.88mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	18% 72μg	16.8% 67μg	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	62.7% 56.4mg	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	23.3% 3.5mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	15.4% 154mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	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	56% 4.47mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	39% 273mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	8.36% 4.6μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	58.8% 882mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.084% 3.12g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Nabisco, Nabisco Ritz Crackers vs Frozen Chopped Broccoli:

• Nabisco, Nabisco Ritz Crackers have 8.3 times more Vitamin B1, 2.8 times more Vitamin B2, 10.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Vitamin B6 and 1.6 times more Vitamin K than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Nabisco, Nabisco Ritz Crackers vs Frozen Chopped Broccoli:

• Nabisco, Nabisco Ritz Crackers have 2.8 times more Calcium, 3.3 times more Copper, 5.5 times more Iron, 1.8 times more Manganese, 5.5 times more Phosphorus, 1.6 times more Selenium, 36.8 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Potassium and 29.3 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Nabisco, Nabisco Ritz Crackers have 18.9 times more Energy, 80 times more Fat, 123.9 times more Saturated Fat, 11.7 times more Omega 3, 311.3 times more Omega 6, 13.3 times more Carbohydrate, 6 times more Sugars and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Fructose and 1.3 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 100 g.