Comparing Nutrients in 14 ounces Crackers, saltines (includes oyster, soda, soup)VS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Boiled Broccoli

23%

68%

14 oz ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs Boiled Broccoli

57.2%1659kcal

Energy

4.8%139kcal

1659 kcalvs139 kcal

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

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35.4%34.3g

Fat

1.68%1.63g

34.3 gvs1.63 g

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

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20.5%6.56g

Saturated Fat

0.98%0.31g

6.56 gvs0.31 g

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

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137%2.2g

Omega 3

29.5%0.47g

2.2 gvs0.47 g

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

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100%17g

Omega 6

1.2%0.2g

17 gvs0.2 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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226%294g

Carbohydrate

22%28.5g

294 gvs28.5 g

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

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7.06%5.1g

Sugars

7.6%5.5g

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

5.1 gvs5.5 g

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

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1.04%0.75g

Fructose

4.05%2.94g

≤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]

0.75 gvs2.94 g

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

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%0.48g

Glucose

%1.94g

0.48 gvs1.94 g

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

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%0g

Sucrose

%0.32g

0 gvs0.32 g

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

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29.2%11g

Fiber

34.5%13g

11 gvs13 g

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

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67%37.5g

Protein

17%9.45g

37.5 gvs9.45 g

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

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Boiled Broccoli

0.44%3.97μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

3.97 μgvs306 μg

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

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232%2.8mg

Vitamin B1

21%0.25mg

Thiamine

2.8 mgvs0.25 mg

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

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149%1.93mg

Vitamin B2

37.6%0.49mg

Riboflavin

1.93 mgvs0.49 mg

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

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160%25.6mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

25.6 mgvs2.2 mg

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

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42.5%2.13mg

Vitamin B5

49%2.44mg

Pantothenic acid

2.13 mgvs2.44 mg

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

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26.3%0.34mg

Vitamin B6

61%0.79mg

Pyridoxine

0.34 mgvs0.79 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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133%532μg

Vitamin B9

107%429μg

Folates and Folic Acid

532 μgvs429 μg

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

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15%0.36μg

Vitamin B12

0%0μg

Cobalamin

0.36 μgvs0 μg

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

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0%0mg

Vitamin C

286%258mg

Ascorbic acid

0 mgvs258 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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30.4%4.56mg

Vitamin E

38.4%5.75mg

Tocopherols and Tocotrienols

4.56 mgvs5.75 mg

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

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84%101μg

Vitamin K

467%560μg

Phytomenadione or phylloquinone

101 μgvs560 μg

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

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs Boiled Broccoli

7.54%75.4mg

Calcium

16%159mg

75.4 mgvs159 mg

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

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61.3%0.55mg

Copper

27%0.24mg

0.55 mgvs0.24 mg

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

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Fluoride

0.4%16μg

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

NA μgvs16 μg

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

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276%22mg

Iron

33.2%2.66mg

22 mgvs2.66 mg

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

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21.7%91mg

Magnesium

20%83.3mg

91 mgvs83.3 mg

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

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118%2.72mg

Manganese

33.5%0.77mg

2.72 mgvs0.77 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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58%405mg

Phosphorus

38%266mg

405 mgvs266 mg

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

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17.7%603mg

Potassium

34.2%1163mg

603 mgvs1163 mg

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

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74.3%41μg

Selenium

11.5%6.35μg

41 μgvs6.35 μg

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

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249%3735mg

Sodium

11%163mg

3735 mgvs163 mg

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

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25%2.74mg

Zinc

16.2%1.8mg

2.74 mgvs1.8 mg

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

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0.54%20g

Water

9.57%354g

20 gvs354 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 Crackers, saltines (includes oyster, soda, soup) vs Boiled Broccoli:

Crackers, saltines (includes oyster, soda, soup) have 11.1 times more Vitamin B1, 4 times more Vitamin B2, 11.6 times more Vitamin B3, 1.2 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 5.6 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

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

Crackers, saltines (includes oyster, soda, soup) have 2.3 times more Copper, 8.3 times more Iron, 3.5 times more Manganese, 1.5 times more Phosphorus, 6.4 times more Selenium, 23 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.1 times more Calcium, 1.9 times more Potassium and 17.7 times more Water than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled and Drained Broccoli have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Crackers, saltines (includes oyster, soda, soup) have 11.9 times more Energy, 21.1 times more Fat, 20.9 times more Saturated Fat, 4.6 times more Omega 3, 83.8 times more Omega 6, 10.3 times more Carbohydrate and 4 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.9 times more Fructose than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled and Drained Broccoli have similar amounts of Sugars and Fiber per 14 oz.
Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularBoiled BroccoliVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

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Comparing Nutrients in 14 ounces Crackers, saltines (includes oyster, soda, soup)VS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: