Comparing Nutrients in 14 ounces BroccoliVS Crackers, crispbread, rye

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, crispbread, rye

89%

14 oz ▼

Macro Nutrients

Broccolivs Crackers, crispbread, rye

4.65%135kcal

Energy

50%1453kcal

135 kcalvs1453 kcal

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

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1.5%1.47g

Fat

5.3%5.16g

1.47 gvs5.16 g

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

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1.4%0.45g

Saturated Fat

1.8%0.58g

0.45 gvs0.58 g

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

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15.6%0.25g

Omega 3

19.6%0.31g

0.25 gvs0.31 g

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

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1.14%0.19g

Omega 6

11%1.9g

0.19 gvs1.9 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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20.3%26.4g

Carbohydrate

251%326g

26.4 gvs326 g

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

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9.3%6.75g

Sugars

5.86%4.25g

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

6.75 gvs4.25 g

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

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3.72%2.7g

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]

2.7 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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%0.4g

Sucrose

0.4 gvsNA g

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

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27%10.3g

Fiber

172%65.5g

10.3 gvs65.5 g

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

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20%11g

Protein

56%31.4g

11 gvs31.4 g

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

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Vitamins

Broccolivs Crackers, crispbread, rye

13.7%123μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

123 μgvs0 μg

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

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23.5%0.28mg

Vitamin B1

80.4%0.96mg

Thiamine

0.28 mgvs0.96 mg

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

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35.7%0.46mg

Vitamin B2

44.3%0.58mg

Riboflavin

0.46 mgvs0.58 mg

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

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16%2.54mg

Vitamin B3

25.8%4.13mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs4.13 mg

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

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45.5%2.27mg

Vitamin B5

53.7%2.7mg

Pantothenic acid

2.27 mgvs2.7 mg

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

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53.4%0.69mg

Vitamin B6

64%0.83mg

Pyridoxine

0.69 mgvs0.83 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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62.5%250μg

Vitamin B9

46.6%187μg

Folates and Folic Acid

250 μgvs187 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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393%354mg

Vitamin C

0%0mg

Ascorbic acid

354 mgvs0 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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20.6%3.1mg

Vitamin E

21.4%3.2mg

Tocopherols and Tocotrienols

3.1 mgvs3.2 mg

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

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336%403μg

Vitamin K

20%24μg

Phytomenadione or phylloquinone

403 μgvs24 μg

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

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Minerals

Broccolivs Crackers, crispbread, rye

18.7%187mg

Calcium

12.3%123mg

187 mgvs123 mg

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

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21.6%0.19mg

Copper

112%1mg

0.19 mgvs1 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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36.2%2.9mg

Iron

121%9.64mg

2.9 mgvs9.64 mg

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

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20%83.3mg

Magnesium

73.7%310mg

83.3 mgvs310 mg

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

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36.2%0.83mg

Manganese

427%9.82mg

0.83 mgvs9.82 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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37.4%262mg

Phosphorus

153%1068mg

262 mgvs1068 mg

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

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37%1254mg

Potassium

37.2%1266mg

1254 mgvs1266 mg

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

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18%9.92μg

Selenium

264%145μg

9.92 μgvs145 μg

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

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8.73%131mg

Sodium

108%1627mg

131 mgvs1627 mg

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

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14.8%1.63mg

Zinc

86.2%9.5mg

1.63 mgvs9.5 mg

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

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9.58%354g

Water

0.65%24.2g

354 gvs24.2 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 Broccoli vs Crackers, crispbread, rye:

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and 16.9 times more Vitamin K than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 3.4 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Crackers, crispbread, rye have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 14 oz.
Both Raw Broccoli as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Crackers, crispbread, rye:

Raw Broccoli has 1.5 times more Calcium and 14.6 times more Water than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 5.2 times more Copper, 3.3 times more Iron, 3.7 times more Magnesium, 11.8 times more Manganese, 4.1 times more Phosphorus, 14.6 times more Selenium, 12.4 times more Sodium and 5.8 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Crackers, crispbread, rye have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 1.6 times more Sugars than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 10.8 times more Energy, 3.5 times more Fat, 1.3 times more Omega 3, 9.8 times more Omega 6, 12.4 times more Carbohydrate, 6.3 times more Fiber and 2.8 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCrackers, crispbread, ryeVS Boiled BroccoliBroccoliVS Crackers, matzo, plainCrackers, crispbread, ryeVS Crackers, matzo, plain

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Crackers, crispbread, rye

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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