Comparing Nutrients in 14 ounces Boiled BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

14 oz ▼

Macro Nutrients

Boiled Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

4.8%139kcal

Energy

59.4%1723kcal

139 kcalvs1723 kcal

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

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1.68%1.63g

Fat

48.3%47g

1.63 gvs47 g

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

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0.98%0.31g

Saturated Fat

36.4%11.6g

0.31 gvs11.6 g

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

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29.5%0.47g

Omega 3

21.3%0.34g

0.47 gvs0.34 g

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

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1.2%0.2g

Omega 6

37%6.32g

0.2 gvs6.32 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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22%28.5g

Carbohydrate

218%284g

28.5 gvs284 g

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

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7.6%5.5g

Sugars

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

5.5 gvsNA g

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

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4.05%2.94g

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]

2.94 gvsNA g

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

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%1.94g

Glucose

1.94 gvsNA g

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

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%0.32g

Sucrose

0.32 gvsNA g

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

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34.5%13g

Fiber

31.3%12g

13 gvs12 g

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

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17%9.45g

Protein

65.2%36.5g

9.45 gvs36.5 g

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

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Vitamins

Boiled Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

34%306μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

306 μgvs0 μg

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

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21%0.25mg

Vitamin B1

187%2.24mg

Thiamine

0.25 mgvs2.24 mg

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

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37.6%0.49mg

Vitamin B2

141%1.83mg

Riboflavin

0.49 mgvs1.83 mg

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

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13.7%2.2mg

Vitamin B3

130%21mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs21 mg

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

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49%2.44mg

Vitamin B5

36%1.8mg

Pantothenic acid

2.44 mgvs1.8 mg

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

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61%0.79mg

Vitamin B6

11.6%0.15mg

Pyridoxine

0.79 mgvs0.15 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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107%429μg

Vitamin B9

123%492μg

Folates and Folic Acid

429 μgvs492 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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286%258mg

Vitamin C

0%0mg

Ascorbic acid

258 mgvs0 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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38.4%5.75mg

Vitamin E

Tocopherols and Tocotrienols

5.75 mgvsNA mg

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

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467%560μg

Vitamin K

Phytomenadione or phylloquinone

560 μgvsNA μg

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

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Minerals

Boiled Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

16%159mg

Calcium

47.2%472mg

159 mgvs472 mg

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

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27%0.24mg

Copper

87.8%0.79mg

0.24 mgvs0.79 mg

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

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0.4%16μg

Fluoride

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

16 μgvsNA μg

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

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33.2%2.66mg

Iron

268%21.4mg

2.66 mgvs21.4 mg

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

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20%83.3mg

Magnesium

25.5%107mg

83.3 mgvs107 mg

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

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33.5%0.77mg

Manganese

120%2.76mg

0.77 mgvs2.76 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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38%266mg

Phosphorus

59.5%417mg

266 mgvs417 mg

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

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34.2%1163mg

Potassium

15%508mg

1163 mgvs508 mg

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

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11.5%6.35μg

Selenium

6.35 μgvsNA μg

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

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11%163mg

Sodium

203%3040mg

163 mgvs3040 mg

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

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16.2%1.8mg

Zinc

27.8%3.06mg

1.8 mgvs3.06 mg

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

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9.57%354g

Water

0.44%16.3g

354 gvs16.3 g

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

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Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 9 times more Vitamin B1, 3.8 times more Vitamin B2 and 9.5 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Vitamin B9 per 14 oz.
Both Boiled and Drained Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Boiled and Drained Broccoli has 2.3 times more Potassium and 21.8 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3 times more Calcium, 3.3 times more Copper, 8.1 times more Iron, 1.3 times more Magnesium, 3.6 times more Manganese, 1.6 times more Phosphorus, 18.7 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli has 1.4 times more Omega 3 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 12.4 times more Energy, 28.8 times more Fat, 37.1 times more Saturated Fat, 31.2 times more Omega 6, 10 times more Carbohydrate and 3.9 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low salt

Compare Foods

Comparing Nutrients in 14 ounces Boiled BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: