Comparing Nutrients in 100 calories Boiled BroccoliVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Weight per 100 calories

Boiled Broccoli

286g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

22g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 13.1 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

10%

34%

56%

100 kcal ▼

Macro Nutrients

Boiled Broccolivs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.2%1.17g

Fat

3.9%3.77g

1.17 gvs3.77 g

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

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0.71%0.23g

Saturated Fat

1.78%0.57g

0.23 gvs0.57 g

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

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21.3%0.34g

Omega 3

5.1%0.082g

0.34 gvs0.082 g

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

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0.86%0.15g

Omega 6

3.9%0.66g

0.15 gvs0.66 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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15.8%20.5g

Carbohydrate

11%14g

20.5 gvs14 g

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

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5.48%3.97g

Sugars

0.25%0.18g

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

3.97 gvs0.18 g

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

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2.9%2.1g

Fructose

0%0g

≤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]

2.1 gvs0 g

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

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%1.4g

Glucose

%0.052g

1.4 gvs0.052 g

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

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%0.23g

Sucrose

%0g

0.23 gvs0 g

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

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25%9.43g

Fiber

2%0.76g

9.43 gvs0.76 g

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

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12%6.8g

Protein

4.34%2.43g

6.8 gvs2.43 g

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

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Vitamins

Boiled Broccolivs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

24.4%220μg

Vitamin A

RAE, retinol activity equivalents

220 μgvsNA μg

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

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15%0.18mg

Vitamin B1

15.3%0.18mg

Thiamine

0.18 mgvs0.18 mg

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

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27%0.35mg

Vitamin B2

7.76%0.1mg

Riboflavin

0.35 mgvs0.1 mg

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

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9.88%1.58mg

Vitamin B3

8%1.3mg

Niacin, nicotinic acid, niacinamide

1.58 mgvs1.3 mg

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

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35%1.76mg

Vitamin B5

2.53%0.13mg

Pantothenic acid

1.76 mgvs0.13 mg

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

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44%0.57mg

Vitamin B6

1.34%0.017mg

Pyridoxine

0.57 mgvs0.017 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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77%309μg

Vitamin B9

Folates and Folic Acid

309 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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206%185mg

Vitamin C

Ascorbic acid

185 mgvsNA 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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27.6%4.14mg

Vitamin E

Tocopherols and Tocotrienols

4.14 mgvsNA mg

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

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

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

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Minerals

Boiled Broccolivs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

11.4%114mg

Calcium

2.2%22mg

114 mgvs22 mg

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

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19.4%0.17mg

Copper

3.36%0.03mg

0.17 mgvs0.03 mg

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

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0.29%11.4μg

Fluoride

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

11.4 μgvsNA μg

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

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24%1.9mg

Iron

12%0.97mg

1.9 mgvs0.97 mg

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

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14.3%60mg

Magnesium

1.24%5.23mg

60 mgvs5.23 mg

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

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24%0.55mg

Manganese

5.3%0.12mg

0.55 mgvs0.12 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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27.3%191mg

Phosphorus

6.35%44.4mg

191 mgvs44.4 mg

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

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24.6%837mg

Potassium

1.08%36.6mg

837 mgvs36.6 mg

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

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8.3%4.57μg

Selenium

4.57 μgvsNA μg

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

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7.8%117mg

Sodium

17.2%259mg

117 mgvs259 mg

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

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11.7%1.3mg

Zinc

2.6%0.29mg

1.3 mgvs0.29 mg

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

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6.9%255g

Water

0.02%0.73g

255 gvs0.73 g

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

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Lets compare vitamin content per 100 calories of Boiled Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

Boiled and Drained Broccoli has 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 13.9 times more Vitamin B5 and 32.8 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
Both Boiled and Drained Broccoli and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

Boiled and Drained Broccoli has 5.2 times more Calcium, 5.8 times more Copper, 2 times more Iron, 11.5 times more Magnesium, 4.6 times more Manganese, 4.3 times more Phosphorus, 22.9 times more Potassium, 4.5 times more Zinc and 351.5 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 2.2 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli has 4.2 times more Omega 3, 1.5 times more Carbohydrate, 22 times more Sugars, more Fructose, 12.4 times more Fiber and 2.8 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3.2 times more Fat, 2.5 times more Saturated Fat and 4.5 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Broccoli as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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Compare Foods

Comparing Nutrients in 100 calories Boiled BroccoliVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broccoli or Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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