Comparing Nutrients in 1 pound Crackers, saltines, whole wheat (includes multi-grain)VS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, saltines, whole wheat (includes multi-grain)

24%

69%

Frozen Chopped Broccoli

34%

58%

1 lb ▼

Macro Nutrients

Crackers, saltines, whole wheat (includes multi-grain)vs Frozen Chopped Broccoli

62.3%1805kcal

Energy

4.07%118kcal

1805 kcalvs118 kcal

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

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50%48.6g

Fat

1.36%1.3g

48.6 gvs1.3 g

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

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0%0g

Saturated Fat

0.62%0.2g

0 gvs0.2 g

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

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224%3.58g

Omega 3

29.8%0.48g

3.58 gvs0.48 g

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

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172%29g

Omega 6

0.83%0.14g

29 gvs0.14 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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238%310g

Carbohydrate

16.7%21.7g

310 gvs21.7 g

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

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0%0g

Sugars

8.45%6.12g

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

0 gvs6.12 g

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

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Fructose

5.2%3.76g

≤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]

NA gvs3.76 g

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

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Glucose

%3.4g

NA gvs3.4 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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80%30.4g

Fiber

36%13.6g

30.4 gvs13.6 g

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

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58%32.4g

Protein

22.8%12.7g

32.4 gvs12.7 g

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

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Vitamins

Crackers, saltines, whole wheat (includes multi-grain)vs Frozen Chopped Broccoli

0%0μg

Vitamin A

26.2%236μg

RAE, retinol activity equivalents

0 μgvs236 μg

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

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176%2.1mg

Vitamin B1

20%0.24mg

Thiamine

2.1 mgvs0.24 mg

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

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78.5%1.02mg

Vitamin B2

33.5%0.44mg

Riboflavin

1.02 mgvs0.44 mg

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

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126%20mg

Vitamin B3

13.3%2.13mg

Niacin, nicotinic acid, niacinamide

20 mgvs2.13 mg

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

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59.3%2.97mg

Vitamin B5

25.3%1.27mg

Pantothenic acid

2.97 mgvs1.27 mg

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

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74.3%0.97mg

Vitamin B6

45.4%0.59mg

Pyridoxine

0.97 mgvs0.59 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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93%372μg

Vitamin B9

76%304μg

Folates and Folic Acid

372 μgvs304 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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0%0mg

Vitamin C

284%256mg

Ascorbic acid

0 mgvs256 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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36%5.4mg

Vitamin E

37%5.53mg

Tocopherols and Tocotrienols

5.4 mgvs5.53 mg

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

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69%83μg

Vitamin K

307%368μg

Phytomenadione or phylloquinone

83 μgvs368 μg

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

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Minerals

Crackers, saltines, whole wheat (includes multi-grain)vs Frozen Chopped Broccoli

0%0mg

Calcium

25.4%254mg

0 mgvs254 mg

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

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134%1.2mg

Copper

19%0.17mg

1.2 mgvs0.17 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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291%23.3mg

Iron

46%3.67mg

23.3 mgvs3.67 mg

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

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75.6%318mg

Magnesium

19.4%81.6mg

318 mgvs81.6 mg

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

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295%6.78mg

Manganese

58%1.33mg

6.78 mgvs1.33 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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127%889mg

Phosphorus

32.4%227mg

889 mgvs227 mg

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

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29.5%1002mg

Potassium

28.3%962mg

1002 mgvs962 mg

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

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213%117μg

Selenium

23%12.7μg

117 μgvs12.7 μg

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

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367%5507mg

Sodium

7.26%109mg

5507 mgvs109 mg

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

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60.2%6.62mg

Zinc

19.8%2.18mg

6.62 mgvs2.18 mg

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

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1.2%44.7g

Water

11.2%415g

44.7 gvs415 g

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

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Lets compare vitamin content per 1 pound of Crackers, saltines, whole wheat (includes multi-grain) vs Frozen Chopped Broccoli:

Crackers, saltines, whole wheat (includes multi-grain) have 8.8 times more Vitamin B1, 2.3 times more Vitamin B2, 9.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin C and 4.4 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 lb.
Both Crackers, saltines, whole wheat (includes multi-grain) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, whole wheat (includes multi-grain) vs Frozen Chopped Broccoli:

Crackers, saltines, whole wheat (includes multi-grain) have 7 times more Copper, 6.3 times more Iron, 3.9 times more Magnesium, 5.1 times more Manganese, 3.9 times more Phosphorus, 9.2 times more Selenium, 50.6 times more Sodium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Calcium and 9.3 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Crackers, saltines, whole wheat (includes multi-grain) have 15.3 times more Energy, 36.9 times more Fat, 7.5 times more Omega 3, 207.6 times more Omega 6, 14.3 times more Carbohydrate, 2.2 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Crackers, saltines, whole wheat (includes multi-grain)VS White Wheat BreadFrozen Chopped BroccoliVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 1 pound Crackers, saltines, whole wheat (includes multi-grain)VS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: