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

Weight per 100 calories

Crackers, toast thins, low sodium

22.6g

Broccoli

294g

Crackers, toast thins, low sodium have 13 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, toast thins, low sodium or Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium

33%

61%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Crackers, toast thins, low sodiumvs 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

1.12%1.1g

3.65 gvs1.1 g

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

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2.3%0.73g

Saturated Fat

1.05%0.34g

0.73 gvs0.34 g

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

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13.7%0.22g

Omega 3

11.6%0.19g

0.22 gvs0.19 g

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

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10%1.73g

Omega 6

0.85%0.14g

1.73 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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11.8%15.3g

Carbohydrate

15%19.5g

15.3 gvs19.5 g

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

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4.03%2.9g

Sugars

6.9%5g

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

2.9 gvs5 g

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

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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]

NA gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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5.78%2.2g

Fiber

20%7.65g

2.2 gvs7.65 g

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

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2.6%1.46g

Protein

15%8.3g

1.46 gvs8.3 g

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

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Vitamins

Crackers, toast thins, low sodiumvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

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7.03%0.084mg

Vitamin B1

17.4%0.21mg

Thiamine

0.084 mgvs0.21 mg

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

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2.2%0.029mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.029 mgvs0.34 mg

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

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5.26%0.84mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.84 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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5.3%0.069mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.069 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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1.87%7.47μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

7.47 μgvs185 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

292%262mg

Ascorbic acid

0 mgvs262 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

15.3%2.3mg

Tocopherols and Tocotrienols

0.38 mgvs2.3 mg

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

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5.2%6.24μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

6.24 μgvs299 μg

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

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Minerals

Crackers, toast thins, low sodiumvs Broccoli

0%0mg

Calcium

14%138mg

0 mgvs138 mg

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

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7.7%0.069mg

Copper

16%0.14mg

0.069 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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9.84%0.79mg

Iron

27%2.15mg

0.79 mgvs2.15 mg

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

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5.5%23mg

Magnesium

14.7%61.8mg

23 mgvs61.8 mg

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

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Manganese

27%0.62mg

NA 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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8.6%60mg

Phosphorus

27.7%194mg

60 mgvs194 mg

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

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2.04%69.2mg

Potassium

27.3%929mg

69.2 mgvs929 mg

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

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19%10.4μg

Selenium

13.4%7.35μg

10.4 μgvs7.35 μg

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

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2.67%40mg

Sodium

6.47%97mg

40 mgvs97 mg

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

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4%0.44mg

Zinc

11%1.2mg

0.44 mgvs1.2 mg

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

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0.05%1.84g

Water

7.1%263g

1.84 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, toast thins, low sodium vs Broccoli:

Raw Broccoli contains more Vitamin A, 2.5 times more Vitamin B1, 12 times more Vitamin B2, 2.2 times more Vitamin B3, 7.5 times more Vitamin B6, 24.8 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 47.9 times more Vitamin K than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium as well as Raw 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 Broccoli:

Crackers, toast thins, low sodium have 1.4 times more Selenium than Raw Broccoli.
While Raw Broccoli contains more Calcium, 2.1 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 3.2 times more Phosphorus, 13.4 times more Potassium, 2.4 times more Sodium, 2.7 times more Zinc and 143 times more Water than Crackers, toast thins, low sodium.

Comparison of macro-nutrients per 100 calories:

Crackers, toast thins, low sodium have 3.4 times more Fat, 2.2 times more Saturated Fat and 12 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Carbohydrate, 1.7 times more Sugars, 3.5 times more Fiber and 5.7 times more Protein than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Raw Broccoli have similar amounts of Energy and Omega 3 per 100 kcal.
Both Crackers, toast thins, low sodium as well as Raw 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 fillingBroccoliVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: