Comparing Nutrients in 14 ounces BroccoliVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

14 oz ▼

Macro Nutrients

Broccolivs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

4.65%135kcal

Energy

62.4%1810kcal

135 kcalvs1810 kcal

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

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1.5%1.47g

Fat

63%61g

1.47 gvs61 g

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

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1.4%0.45g

Saturated Fat

71%22.7g

0.45 gvs22.7 g

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

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15.6%0.25g

Omega 3

8.43%0.13g

0.25 gvs0.13 g

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

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1.14%0.19g

Omega 6

31%5.27g

0.19 gvs5.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

235%305g

26.4 gvs305 g

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

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9.3%6.75g

Sugars

21.4%15.5g

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

6.75 gvs15.5 g

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

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3.72%2.7g

Fructose

1.64%1.2g

≤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]

2.7 gvs1.2 g

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

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%1.94g

Glucose

%1.6g

1.94 gvs1.6 g

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

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%0.4g

Sucrose

%12.7g

0.4 gvs12.7 g

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

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27%10.3g

Fiber

31.3%12g

10.3 gvs12 g

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

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20%11g

Protein

17.7%9.92g

11 gvs9.92 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

13.7%123μg

Vitamin A

RAE, retinol activity equivalents

123 μgvsNA μg

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

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23.5%0.28mg

Vitamin B1

20%0.24mg

Thiamine

0.28 mgvs0.24 mg

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

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35.7%0.46mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.46 mgvs0.4 mg

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

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16%2.54mg

Vitamin B3

15.6%2.5mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs2.5 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

45.5%2.27mg

Vitamin B5

Pantothenic acid

2.27 mgvsNA mg

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

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53.4%0.69mg

Vitamin B6

21.4%0.28mg

Pyridoxine

0.69 mgvs0.28 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

6.95%27.8μg

Folates and Folic Acid

250 μgvs27.8 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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393%354mg

Vitamin C

Ascorbic acid

354 mgvsNA 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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20.6%3.1mg

Vitamin E

Tocopherols and Tocotrienols

3.1 mgvsNA mg

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

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

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

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Minerals

Broccolivs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

18.7%187mg

Calcium

11%111mg

187 mgvs111 mg

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

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21.6%0.19mg

Copper

38.4%0.35mg

0.19 mgvs0.35 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

27.8%2.22mg

2.9 mgvs2.22 mg

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

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20%83.3mg

Magnesium

14%59.5mg

83.3 mgvs59.5 mg

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

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36.2%0.83mg

Manganese

51.6%1.2mg

0.83 mgvs1.2 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

32.3%226mg

262 mgvs226 mg

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

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37%1254mg

Potassium

10%341mg

1254 mgvs341 mg

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

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18%9.92μg

Selenium

9.92 μgvsNA μg

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

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8.73%131mg

Sodium

235%3532mg

131 mgvs3532 mg

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

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14.8%1.63mg

Zinc

16%1.75mg

1.63 mgvs1.75 mg

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

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9.58%354g

Water

0.27%9.84g

354 gvs9.84 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, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Raw Broccoli has 2.5 times more Vitamin B6 and 9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
Both Raw Broccoli and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Raw Broccoli has 1.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 3.7 times more Potassium and 36 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.8 times more Copper, 1.4 times more Manganese and 27 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 1.9 times more Omega 3 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 13.4 times more Energy, 41.6 times more Fat, 50.1 times more Saturated Fat, 27.1 times more Omega 6, 11.6 times more Carbohydrate and 2.3 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Fiber and Protein per 14 oz.
Both Raw Broccoli as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Boiled BroccoliBroccoliVS Crackers, gluten-free, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: