Comparing Nutrients in 100 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Broccoli

Weight per 100 calories

Crackers, cream, La Moderna Rikis Cream Crackers

21.6g

Broccoli

294g

Crackers, cream, La Moderna Rikis Cream Crackers have 13.6 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Crackers, cream, La Moderna Rikis Cream Crackersvs Broccoli

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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4.33%4.2g

Fat

1.12%1.1g

4.2 gvs1.1 g

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

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1.77%0.57g

Saturated Fat

1.05%0.34g

0.57 gvs0.34 g

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

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0.27%0.004g

Omega 3

11.6%0.19g

0.004 gvs0.19 g

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

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0.78%0.13g

Omega 6

0.85%0.14g

0.13 gvs0.14 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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10.8%14g

Carbohydrate

15%19.5g

14 gvs19.5 g

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

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3.1%2.24g

Sugars

6.9%5g

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

2.24 gvs5 g

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

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0.33%0.24g

Fructose

2.76%2g

≤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]

0.24 gvs2 g

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

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%0.2g

Glucose

%1.44g

0.2 gvs1.44 g

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

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%1.7g

Sucrose

%0.29g

1.7 gvs0.29 g

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

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1.36%0.52g

Fiber

20%7.65g

0.52 gvs7.65 g

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

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2.77%1.55g

Protein

15%8.3g

1.55 gvs8.3 g

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

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Vitamins

Crackers, cream, La Moderna Rikis Cream Crackersvs Broccoli

Vitamin A

10%91μg

RAE, retinol activity equivalents

NA μgvs91 μg

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

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Vitamin B1

17.4%0.21mg

Thiamine

NA mgvs0.21 mg

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

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Vitamin B2

26.5%0.34mg

Riboflavin

NA mgvs0.34 mg

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

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Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.88 mg

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

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Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

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

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Vitamin B6

39.6%0.51mg

Pyridoxine

NA mgvs0.51 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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Vitamin B9

46.3%185μg

Folates and Folic Acid

NA μgvs185 μg

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

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7.2%0.17μg

Vitamin B12

0%0μg

Cobalamin

0.17 μgvs0 μg

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

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Vitamin C

292%262mg

Ascorbic acid

NA mgvs262 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

NA mgvs2.3 mg

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

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Vitamin K

249%299μg

Phytomenadione or phylloquinone

NA μgvs299 μg

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

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Minerals

Crackers, cream, La Moderna Rikis Cream Crackersvs Broccoli

16%158mg

Calcium

14%138mg

158 mgvs138 mg

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

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2.7%0.024mg

Copper

16%0.14mg

0.024 mgvs0.14 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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18%1.43mg

Iron

27%2.15mg

1.43 mgvs2.15 mg

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

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1.44%6.03mg

Magnesium

14.7%61.8mg

6.03 mgvs61.8 mg

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

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7.9%0.18mg

Manganese

27%0.62mg

0.18 mgvs0.62 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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3.08%21.6mg

Phosphorus

27.7%194mg

21.6 mgvs194 mg

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

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0.74%25.2mg

Potassium

27.3%929mg

25.2 mgvs929 mg

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

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Selenium

13.4%7.35μg

NA μgvs7.35 μg

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

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11%162mg

Sodium

6.47%97mg

162 mgvs97 mg

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

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8.05%0.89mg

Zinc

11%1.2mg

0.89 mgvs1.2 mg

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

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0.026%0.97g

Water

7.1%263g

0.97 gvs263 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 Crackers, cream, La Moderna Rikis Cream Crackers vs Broccoli:

Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw Broccoli.

Comparing minerals per 100 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Broccoli:

Crackers, cream, La Moderna Rikis Cream Crackers have 1.7 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 5.9 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 3.4 times more Manganese, 9 times more Phosphorus, 36.9 times more Potassium, 1.4 times more Zinc and 272 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Broccoli have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, cream, La Moderna Rikis Cream Crackers have 3.9 times more Fat and 1.7 times more Saturated Fat than Raw Broccoli.
While Raw Broccoli contains 43 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Sugars, 8.4 times more Fructose, 14.8 times more Fiber and 5.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozenBroccoliVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: