Comparing Nutrients in 14 ounces BroccoliVS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

14 oz ▼

Macro Nutrients

Broccolivs Crackers, saltines, low salt (includes oyster, soda, soup)

4.65%135kcal

Energy

57.6%1671kcal

135 kcalvs1671 kcal

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

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1.5%1.47g

Fat

36.2%35g

1.47 gvs35 g

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

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1.4%0.45g

Saturated Fat

25%7.94g

0.45 gvs7.94 g

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

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15.6%0.25g

Omega 3

108%1.73g

0.25 gvs1.73 g

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

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1.14%0.19g

Omega 6

84.6%14.4g

0.19 gvs14.4 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

227%295g

26.4 gvs295 g

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

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9.3%6.75g

Sugars

12%8.8g

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

6.75 gvs8.8 g

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

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3.72%2.7g

Fructose

1.26%0.91g

≤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 gvs0.91 g

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

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%1.94g

Glucose

%0.91g

1.94 gvs0.91 g

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

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%0.4g

Sucrose

%0g

0.4 gvs0 g

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

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27%10.3g

Fiber

30.3%11.5g

10.3 gvs11.5 g

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

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20%11g

Protein

67.3%37.7g

11 gvs37.7 g

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

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Vitamins

Broccolivs Crackers, saltines, low salt (includes oyster, soda, soup)

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

202%2.43mg

Thiamine

0.28 mgvs2.43 mg

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

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35.7%0.46mg

Vitamin B2

101%1.3mg

Riboflavin

0.46 mgvs1.3 mg

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

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16%2.54mg

Vitamin B3

130%20.8mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs20.8 mg

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

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45.5%2.27mg

Vitamin B5

37.7%1.9mg

Pantothenic acid

2.27 mgvs1.9 mg

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

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53.4%0.69mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.69 mgvs0.24 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

139%556μg

Folates and Folic Acid

250 μgvs556 μg

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

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0%0μg

Vitamin B12

15%0.36μg

Cobalamin

0 μgvs0.36 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

29.6%4.45mg

Tocopherols and Tocotrienols

3.1 mgvs4.45 mg

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

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336%403μg

Vitamin K

51%61μg

Phytomenadione or phylloquinone

403 μgvs61 μg

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

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Minerals

Broccolivs Crackers, saltines, low salt (includes oyster, soda, soup)

18.7%187mg

Calcium

47.2%472mg

187 mgvs472 mg

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

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21.6%0.19mg

Copper

68.8%0.62mg

0.19 mgvs0.62 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

255%20.4mg

2.9 mgvs20.4 mg

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

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20%83.3mg

Magnesium

23.6%99mg

83.3 mgvs99 mg

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

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36.2%0.83mg

Manganese

145%3.33mg

0.83 mgvs3.33 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

63%441mg

262 mgvs441 mg

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

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37%1254mg

Potassium

84.5%2874mg

1254 mgvs2874 mg

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

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18%9.92μg

Selenium

46%25.4μg

9.92 μgvs25.4 μg

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

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8.73%131mg

Sodium

52.4%786mg

131 mgvs786 mg

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

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14.8%1.63mg

Zinc

29.6%3.25mg

1.63 mgvs3.25 mg

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

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9.58%354g

Water

0.43%16g

354 gvs16 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, saltines, low salt (includes oyster, soda, soup):

Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C and 6.6 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
While Crackers, saltines, low salt (includes oyster, soda, soup) contain 8.6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Crackers, saltines, low salt (includes oyster, soda, soup):

Raw Broccoli has 22.2 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
While Crackers, saltines, low salt (includes oyster, soda, soup) contain 2.5 times more Calcium, 3.2 times more Copper, 7 times more Iron, 4 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 2.6 times more Selenium, 6 times more Sodium and 2 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Crackers, saltines, low salt (includes oyster, soda, soup) have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Crackers, saltines, low salt (includes oyster, soda, soup) contain 12.4 times more Energy, 23.9 times more Fat, 17.6 times more Saturated Fat, 6.9 times more Omega 3, 74 times more Omega 6, 11.2 times more Carbohydrate, 1.3 times more Sugars and 3.4 times more Protein than Raw Broccoli.
Both Raw Broccoli and Crackers, saltines, low salt (includes oyster, soda, soup) have similar amounts of Fiber per 14 oz.
Both Raw Broccoli as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCrackers, saltines, low salt (includes oyster, soda, soup)VS Boiled BroccoliBroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: