Comparing Nutrients in 1 pound Crackers, whole-wheatVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Frozen Chopped Broccoli

34%

58%

1 lb ▼

Macro Nutrients

Crackers, whole-wheatvs Frozen Chopped Broccoli

66.8%1937kcal

Energy

4.07%118kcal

1937 kcalvs118 kcal

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

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66%64g

Fat

1.36%1.3g

64 gvs1.3 g

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

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29.2%9.36g

Saturated Fat

0.62%0.2g

9.36 gvs0.2 g

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

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239%3.82g

Omega 3

29.8%0.48g

3.82 gvs0.48 g

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

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163%27.7g

Omega 6

0.83%0.14g

27.7 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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243%315g

Carbohydrate

16.7%21.7g

315 gvs21.7 g

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

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7.45%5.4g

Sugars

8.45%6.12g

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

5.4 gvs6.12 g

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

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0%0g

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]

0 gvs3.76 g

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

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%1.45g

Glucose

%3.4g

1.45 gvs3.4 g

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

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%3.9g

Sucrose

3.9 gvsNA g

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

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123%46.7g

Fiber

36%13.6g

46.7 gvs13.6 g

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

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85.7%48g

Protein

22.8%12.7g

48 gvs12.7 g

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

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Vitamins

Crackers, whole-wheatvs 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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68.8%0.83mg

Vitamin B1

20%0.24mg

Thiamine

0.83 mgvs0.24 mg

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

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7.33%0.095mg

Vitamin B2

33.5%0.44mg

Riboflavin

0.095 mgvs0.44 mg

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

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131%21mg

Vitamin B3

13.3%2.13mg

Niacin, nicotinic acid, niacinamide

21 mgvs2.13 mg

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

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75.5%3.77mg

Vitamin B5

25.3%1.27mg

Pantothenic acid

3.77 mgvs1.27 mg

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

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64.5%0.84mg

Vitamin B6

45.4%0.59mg

Pyridoxine

0.84 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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31.8%127μg

Vitamin B9

76%304μg

Folates and Folic Acid

127 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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42.6%6.4mg

Vitamin E

37%5.53mg

Tocopherols and Tocotrienols

6.4 mgvs5.53 mg

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

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103%123μg

Vitamin K

307%368μg

Phytomenadione or phylloquinone

123 μgvs368 μg

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

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Minerals

Crackers, whole-wheatvs Frozen Chopped Broccoli

16.3%163mg

Calcium

25.4%254mg

163 mgvs254 mg

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

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212%1.9mg

Copper

19%0.17mg

1.9 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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189%15mg

Iron

46%3.67mg

15 mgvs3.67 mg

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

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119%499mg

Magnesium

19.4%81.6mg

499 mgvs81.6 mg

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

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424%9.76mg

Manganese

58%1.33mg

9.76 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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214%1501mg

Phosphorus

32.4%227mg

1501 mgvs227 mg

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

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46%1565mg

Potassium

28.3%962mg

1565 mgvs962 mg

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

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83.3%46μg

Selenium

23%12.7μg

46 μgvs12.7 μg

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

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242%3629mg

Sodium

7.26%109mg

3629 mgvs109 mg

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

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108%12mg

Zinc

19.8%2.18mg

12 mgvs2.18 mg

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

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0.36%13.3g

Water

11.2%415g

13.3 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, whole-wheat vs Frozen Chopped Broccoli:

Crackers, whole-wheat have 3.4 times more Vitamin B1, 9.9 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 4.6 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin C and 3 times more Vitamin K than Crackers, whole-wheat.
Both Crackers, whole-wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 lb.
Both Crackers, whole-wheat 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, whole-wheat vs Frozen Chopped Broccoli:

Crackers, whole-wheat have 11.1 times more Copper, 4.1 times more Iron, 6.1 times more Magnesium, 7.3 times more Manganese, 6.6 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 33.3 times more Sodium and 5.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium and 31.1 times more Water than Crackers, whole-wheat.

Comparison of macro-nutrients per 1 pound:

Crackers, whole-wheat have 16.4 times more Energy, 48.7 times more Fat, 46.9 times more Saturated Fat, 8 times more Omega 3, 196.6 times more Omega 6, 14.6 times more Carbohydrate, 3.4 times more Fiber and 3.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Fructose than Crackers, whole-wheat.
Both Crackers, whole-wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars per 1 lb.
Both Crackers, whole-wheat 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, whole-wheatVS Cracker, mealFrozen Chopped BroccoliVS Cracker, mealCrackers, whole-wheatVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 1 pound Crackers, whole-wheatVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: