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

Macros Ratio

Protein Fat Carbs

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

19%

72%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

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

57.6%1671kcal

Energy

4.65%135kcal

1671 kcalvs135 kcal

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

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36.2%35g

Fat

1.5%1.47g

35 gvs1.47 g

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

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25%7.94g

Saturated Fat

1.4%0.45g

7.94 gvs0.45 g

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

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108%1.73g

Omega 3

15.6%0.25g

1.73 gvs0.25 g

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

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84.6%14.4g

Omega 6

1.14%0.19g

14.4 gvs0.19 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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227%295g

Carbohydrate

20.3%26.4g

295 gvs26.4 g

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

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12%8.8g

Sugars

9.3%6.75g

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

8.8 gvs6.75 g

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

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1.26%0.91g

Fructose

3.72%2.7g

≤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]

0.91 gvs2.7 g

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

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%0.91g

Glucose

%1.94g

0.91 gvs1.94 g

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

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%0g

Sucrose

%0.4g

0 gvs0.4 g

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

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30.3%11.5g

Fiber

27%10.3g

11.5 gvs10.3 g

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

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67.3%37.7g

Protein

20%11g

37.7 gvs11 g

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

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Vitamins

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

0%0μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

0 μgvs123 μg

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

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202%2.43mg

Vitamin B1

23.5%0.28mg

Thiamine

2.43 mgvs0.28 mg

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

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101%1.3mg

Vitamin B2

35.7%0.46mg

Riboflavin

1.3 mgvs0.46 mg

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

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130%20.8mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

20.8 mgvs2.54 mg

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

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37.7%1.9mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

1.9 mgvs2.27 mg

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

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18.3%0.24mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.24 mgvs0.69 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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139%556μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

556 μgvs250 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

393%354mg

Ascorbic acid

0 mgvs354 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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29.6%4.45mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

4.45 mgvs3.1 mg

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

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51%61μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

61 μgvs403 μg

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

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Minerals

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

47.2%472mg

Calcium

18.7%187mg

472 mgvs187 mg

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

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68.8%0.62mg

Copper

21.6%0.19mg

0.62 mgvs0.19 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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255%20.4mg

Iron

36.2%2.9mg

20.4 mgvs2.9 mg

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

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23.6%99mg

Magnesium

20%83.3mg

99 mgvs83.3 mg

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

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145%3.33mg

Manganese

36.2%0.83mg

3.33 mgvs0.83 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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63%441mg

Phosphorus

37.4%262mg

441 mgvs262 mg

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

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84.5%2874mg

Potassium

37%1254mg

2874 mgvs1254 mg

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

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46%25.4μg

Selenium

18%9.92μg

25.4 μgvs9.92 μg

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

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52.4%786mg

Sodium

8.73%131mg

786 mgvs131 mg

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

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29.6%3.25mg

Zinc

14.8%1.63mg

3.25 mgvs1.63 mg

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

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0.43%16g

Water

9.58%354g

16 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, low salt (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines, low salt (includes oyster, soda, soup) have 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.
While Raw Broccoli contains more Vitamin A, 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).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

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

Crackers, saltines, low salt (includes oyster, soda, soup) have 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.
While Raw Broccoli contains 22.2 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Crackers, saltines, low salt (includes oyster, soda, soup) have 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 Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Fiber per 14 oz.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: