Comparing Nutrients in 100 calories Crackers, toast thins, low sodiumVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Crackers, toast thins, low sodium

22.6g

Cooked Chopped Frozen Broccoli

357g

Crackers, toast thins, low sodium have 15.8 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, toast thins, low sodium or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium

33%

61%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Crackers, toast thins, low sodiumvs 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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3.76%3.65g

Fat

0.44%0.43g

3.65 gvs0.43 g

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

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2.3%0.73g

Saturated Fat

0.2%0.064g

0.73 gvs0.064 g

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

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13.7%0.22g

Omega 3

9.38%0.15g

0.22 gvs0.15 g

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

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10%1.73g

Omega 6

0.27%0.046g

1.73 gvs0.046 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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11.8%15.3g

Carbohydrate

14.7%19g

15.3 gvs19 g

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

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4.03%2.9g

Sugars

7.24%5.25g

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

2.9 gvs5.25 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA 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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5.78%2.2g

Fiber

28%10.7g

2.2 gvs10.7 g

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

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2.6%1.46g

Protein

19.8%11g

1.46 gvs11 g

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

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Vitamins

Crackers, toast thins, low sodiumvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

0 μgvs182 μg

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

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7.03%0.084mg

Vitamin B1

16.4%0.2mg

Thiamine

0.084 mgvs0.2 mg

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

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2.2%0.029mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.029 mgvs0.29 mg

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

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5.26%0.84mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

0.84 mgvs1.64 mg

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

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Vitamin B5

19.6%0.98mg

Pantothenic acid

NA mgvs0.98 mg

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

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5.3%0.069mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.069 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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1.87%7.47μg

Vitamin B9

50%200μg

Folates and Folic Acid

7.47 μgvs200 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

159%143mg

Ascorbic acid

0 mgvs143 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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2.55%0.38mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

0.38 mgvs4.7 mg

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

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5.2%6.24μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

6.24 μgvs315 μg

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

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Minerals

Crackers, toast thins, low sodiumvs Cooked Chopped Frozen Broccoli

0%0mg

Calcium

11.8%118mg

0 mgvs118 mg

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

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7.7%0.069mg

Copper

13.5%0.12mg

0.069 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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9.84%0.79mg

Iron

27.2%2.18mg

0.79 mgvs2.18 mg

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

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5.5%23mg

Magnesium

11%46.4mg

23 mgvs46.4 mg

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

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Manganese

34.6%0.8mg

NA 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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8.6%60mg

Phosphorus

25%175mg

60 mgvs175 mg

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

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2.04%69.2mg

Potassium

15%507mg

69.2 mgvs507 mg

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

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19%10.4μg

Selenium

4.55%2.5μg

10.4 μgvs2.5 μg

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

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2.67%40mg

Sodium

2.6%39.3mg

40 mgvs39.3 mg

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

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4%0.44mg

Zinc

9.1%1mg

0.44 mgvs1 mg

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

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0.05%1.84g

Water

8.76%324g

1.84 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, toast thins, low sodium vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.3 times more Vitamin B1, 10.1 times more Vitamin B2, 1.9 times more Vitamin B3, 6.7 times more Vitamin B6, 26.8 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 50.4 times more Vitamin K than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, toast thins, low sodium vs Cooked Chopped Frozen Broccoli:

Crackers, toast thins, low sodium have 4.2 times more Selenium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Calcium, 1.7 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 2.9 times more Phosphorus, 7.3 times more Potassium, 2.3 times more Zinc and 176.4 times more Water than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Boiled Chopped Frozen Broccoli have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, toast thins, low sodium have 8.5 times more Fat, 11.4 times more Saturated Fat, 1.5 times more Omega 3 and 37.3 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.8 times more Sugars, 4.9 times more Fiber and 7.6 times more Protein than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Crackers, toast thins, low sodium as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, toast thins, low sodiumVS Crackers, whole grain, sandwich-type, with peanut butter fillingCooked Chopped Frozen BroccoliVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories Crackers, toast thins, low sodiumVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, toast thins, low sodium or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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