Comparing Nutrients in 14 ounces Frozen Chopped BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

14 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

3.56%103kcal

Energy

59.4%1723kcal

103 kcalvs1723 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.15g

Fat

48.3%47g

1.15 gvs47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.17g

Saturated Fat

36.4%11.6g

0.17 gvs11.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26%0.42g

Omega 3

21.3%0.34g

0.42 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.72%0.12g

Omega 6

37%6.32g

0.12 gvs6.32 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.6%19g

Carbohydrate

218%284g

19 gvs284 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.4%5.36g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.36 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.54%3.3g

Fructose

≤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]

3.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.98g

Glucose

2.98 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g

Fiber

31.3%12g

12 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

65.2%36.5g

11 gvs36.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Chopped Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

23%206μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

206 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.5%0.21mg

Vitamin B1

187%2.24mg

Thiamine

0.21 mgvs2.24 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.3%0.38mg

Vitamin B2

141%1.83mg

Riboflavin

0.38 mgvs1.83 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

130%21mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs21 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg

Vitamin B5

36%1.8mg

Pantothenic acid

1.1 mgvs1.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.7%0.52mg

Vitamin B6

11.6%0.15mg

Pyridoxine

0.52 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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66.5%266μg

Vitamin B9

123%492μg

Folates and Folic Acid

266 μgvs492 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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249%224mg

Vitamin C

0%0mg

Ascorbic acid

224 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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32.3%4.84mg

Vitamin E

Tocopherols and Tocotrienols

4.84 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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268%322μg

Vitamin K

Phytomenadione or phylloquinone

322 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Chopped Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

22.2%222mg

Calcium

47.2%472mg

222 mgvs472 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.8%0.15mg

Copper

87.8%0.79mg

0.15 mgvs0.79 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

268%21.4mg

3.2 mgvs21.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg

Magnesium

25.5%107mg

71.4 mgvs107 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.7%1.17mg

Manganese

120%2.76mg

1.17 mgvs2.76 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.3%198mg

Phosphorus

59.5%417mg

198 mgvs417 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.7%841mg

Potassium

15%508mg

841 mgvs508 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg

Selenium

11 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.35%95mg

Sodium

203%3040mg

95 mgvs3040 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.3%1.9mg

Zinc

27.8%3.06mg

1.9 mgvs3.06 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.8%363g

Water

0.44%16.3g

363 gvs16.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 3.4 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 10.7 times more Vitamin B1, 4.8 times more Vitamin B2, 11.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Frozen Chopped Broccoli, Unprepared has 1.7 times more Potassium and 22.3 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.1 times more Calcium, 5.2 times more Copper, 6.7 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 31.9 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

Frozen Chopped Broccoli, Unprepared has 1.2 times more Omega 3 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 16.7 times more Energy, 40.7 times more Fat, 66.6 times more Saturated Fat, 51.4 times more Omega 6, 15 times more Carbohydrate and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Fiber per 14 oz.
Both Frozen Chopped Broccoli, Unprepared as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low salt

Compare Foods

Comparing Nutrients in 14 ounces Frozen Chopped BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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