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

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs Frozen Chopped Broccoli

57.2%1659kcal

Energy

3.56%103kcal

1659 kcalvs103 kcal

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

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35.4%34.3g

Fat

1.2%1.15g

34.3 gvs1.15 g

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

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20.5%6.56g

Saturated Fat

0.55%0.17g

6.56 gvs0.17 g

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

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137%2.2g

Omega 3

26%0.42g

2.2 gvs0.42 g

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

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100%17g

Omega 6

0.72%0.12g

17 gvs0.12 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

14.6%19g

294 gvs19 g

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

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7.06%5.1g

Sugars

7.4%5.36g

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

5.1 gvs5.36 g

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

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1.04%0.75g

Fructose

4.54%3.3g

≤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 gvs3.3 g

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

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%0.48g

Glucose

%2.98g

0.48 gvs2.98 g

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

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%0g

Sucrose

0 gvsNA g

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

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29.2%11g

Fiber

31.3%12g

11 gvs12 g

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

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67%37.5g

Protein

20%11g

37.5 gvs11 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 Frozen Chopped Broccoli

0.44%3.97μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

3.97 μgvs206 μg

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

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232%2.8mg

Vitamin B1

17.5%0.21mg

Thiamine

2.8 mgvs0.21 mg

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

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149%1.93mg

Vitamin B2

29.3%0.38mg

Riboflavin

1.93 mgvs0.38 mg

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

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160%25.6mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

25.6 mgvs1.87 mg

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

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42.5%2.13mg

Vitamin B5

22%1.1mg

Pantothenic acid

2.13 mgvs1.1 mg

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

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26.3%0.34mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.34 mgvs0.52 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

66.5%266μg

Folates and Folic Acid

532 μgvs266 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

249%224mg

Ascorbic acid

0 mgvs224 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

32.3%4.84mg

Tocopherols and Tocotrienols

4.56 mgvs4.84 mg

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

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84%101μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

101 μgvs322 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 Frozen Chopped Broccoli

7.54%75.4mg

Calcium

22.2%222mg

75.4 mgvs222 mg

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

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61.3%0.55mg

Copper

16.8%0.15mg

0.55 mgvs0.15 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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276%22mg

Iron

40%3.2mg

22 mgvs3.2 mg

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

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21.7%91mg

Magnesium

17%71.4mg

91 mgvs71.4 mg

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

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118%2.72mg

Manganese

50.7%1.17mg

2.72 mgvs1.17 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

28.3%198mg

405 mgvs198 mg

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

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17.7%603mg

Potassium

24.7%841mg

603 mgvs841 mg

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

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74.3%41μg

Selenium

20.2%11μg

41 μgvs11 μg

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

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249%3735mg

Sodium

6.35%95mg

3735 mgvs95 mg

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

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25%2.74mg

Zinc

17.3%1.9mg

2.74 mgvs1.9 mg

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

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0.54%20g

Water

9.8%363g

20 gvs363 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 Frozen Chopped Broccoli:

Crackers, saltines (includes oyster, soda, soup) have 13.2 times more Vitamin B1, 5.1 times more Vitamin B2, 13.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 3.2 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 14 oz.
Both Crackers, saltines (includes oyster, soda, soup) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 14 oz.

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

Crackers, saltines (includes oyster, soda, soup) have 3.7 times more Copper, 6.9 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 3.7 times more Selenium, 39.2 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Calcium, 1.4 times more Potassium and 18.1 times more Water than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 14 ounces:

Crackers, saltines (includes oyster, soda, soup) have 16.1 times more Energy, 29.8 times more Fat, 37.6 times more Saturated Fat, 5.3 times more Omega 3, 137.8 times more Omega 6, 15.5 times more Carbohydrate and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4.4 times more Fructose than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars and Fiber per 14 oz.
Both Crackers, saltines (includes oyster, soda, soup) as well as Frozen Chopped Broccoli, Unprepared 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, regularFrozen Chopped BroccoliVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: