Comparing Nutrients in 100 calories Crackers, flavored, fish-shapedVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Crackers, flavored, fish-shaped

21.6g

Cooked Chopped Frozen Broccoli

357g

Crackers, flavored, fish-shaped have 16.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Cooked Chopped Frozen 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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3.94%3.83g

Fat

0.44%0.43g

3.83 gvs0.43 g

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

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1.4%0.44g

Saturated Fat

0.2%0.064g

0.44 gvs0.064 g

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

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5.7%0.091g

Omega 3

9.38%0.15g

0.091 gvs0.15 g

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

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4.42%0.75g

Omega 6

0.27%0.046g

0.75 gvs0.046 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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11%14g

Carbohydrate

14.7%19g

14 gvs19 g

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

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0.35%0.25g

Sugars

7.24%5.25g

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

0.25 gvs5.25 g

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

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0.027%0.019g

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]

0.019 gvsNA g

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

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%0.065g

Glucose

0.065 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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1.76%0.67g

Fiber

28%10.7g

0.67 gvs10.7 g

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

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3.9%2.2g

Protein

19.8%11g

2.2 gvs11 g

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

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Vitamins

Crackers, flavored, fish-shapedvs Cooked Chopped Frozen Broccoli

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

NA μgvs182 μg

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

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14.6%0.18mg

Vitamin B1

16.4%0.2mg

Thiamine

0.18 mgvs0.2 mg

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

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8.54%0.11mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.11 mgvs0.29 mg

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

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8.65%1.4mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs1.64 mg

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

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2.86%0.14mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.14 mgvs0.98 mg

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

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1.4%0.018mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.018 mgvs0.46 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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8.26%33μg

Vitamin B9

50%200μg

Folates and Folic Acid

33 μgvs200 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

159%143mg

Ascorbic acid

NA mgvs143 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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5.3%0.79mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

0.79 mgvs4.7 mg

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

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5%6μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

6 μgvs315 μg

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

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Minerals

Crackers, flavored, fish-shapedvs Cooked Chopped Frozen Broccoli

1.8%18mg

Calcium

11.8%118mg

18 mgvs118 mg

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

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3.2%0.029mg

Copper

13.5%0.12mg

0.029 mgvs0.12 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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12.4%0.99mg

Iron

27.2%2.18mg

0.99 mgvs2.18 mg

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

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1.3%5.4mg

Magnesium

11%46.4mg

5.4 mgvs46.4 mg

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

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5.3%0.12mg

Manganese

34.6%0.8mg

0.12 mgvs0.8 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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5.15%36mg

Phosphorus

25%175mg

36 mgvs175 mg

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

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1.42%48.4mg

Potassium

15%507mg

48.4 mgvs507 mg

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

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1.57%0.86μg

Selenium

4.55%2.5μg

0.86 μgvs2.5 μg

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

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14%210mg

Sodium

2.6%39.3mg

210 mgvs39.3 mg

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

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2.14%0.24mg

Zinc

9.1%1mg

0.24 mgvs1 mg

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

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0.02%0.74g

Water

8.76%324g

0.74 gvs324 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, flavored, fish-shaped vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 2.6 times more Vitamin B2, 6.8 times more Vitamin B5, 25.3 times more Vitamin B6, 6.1 times more Vitamin B9, 5.9 times more Vitamin E and 52.6 times more Vitamin K than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Crackers, flavored, fish-shaped vs Cooked Chopped Frozen Broccoli:

Crackers, flavored, fish-shaped have 5.3 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 4.2 times more Copper, 2.2 times more Iron, 8.6 times more Magnesium, 6.5 times more Manganese, 4.9 times more Phosphorus, 10.5 times more Potassium, 2.9 times more Selenium, 4.2 times more Zinc and 438.6 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 100 calories:

Crackers, flavored, fish-shaped have 8.9 times more Fat, 6.9 times more Saturated Fat and 16.2 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3, 1.3 times more Carbohydrate, 20.6 times more Sugars, 16 times more Fiber and 5 times more Protein than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 100 kcal.
Both Crackers, flavored, fish-shaped as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, flavored, fish-shapedVS Cookies, gluten-free, chocolate sandwich, with creme fillingCooked Chopped Frozen BroccoliVS Cookies, gluten-free, chocolate sandwich, with creme fillingCrackers, flavored, fish-shapedVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories Crackers, flavored, fish-shapedVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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