Comparing Nutrients in 14 ounces Crackers, standard snack-type, regularVS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, regular

47%

48%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Crackers, standard snack-type, regularvs Broccoli

69.8%2024kcal

Energy

4.65%135kcal

2024 kcalvs135 kcal

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

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108%105g

Fat

1.5%1.47g

105 gvs1.47 g

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

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69%22g

Saturated Fat

1.4%0.45g

22 gvs0.45 g

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

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383%6.14g

Omega 3

15.6%0.25g

6.14 gvs0.25 g

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

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270%46g

Omega 6

1.14%0.19g

46 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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187%243g

Carbohydrate

20.3%26.4g

243 gvs26.4 g

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

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44.8%32.5g

Sugars

9.3%6.75g

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

32.5 gvs6.75 g

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

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1.6%1.15g

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]

1.15 gvs2.7 g

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

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%1.87g

Glucose

%1.94g

1.87 gvs1.94 g

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

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%27.6g

Sucrose

%0.4g

27.6 gvs0.4 g

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

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24%9.13g

Fiber

27%10.3g

9.13 gvs10.3 g

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

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47%26.4g

Protein

20%11g

26.4 gvs11 g

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

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Vitamins

Crackers, standard snack-type, regularvs 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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138%1.65mg

Vitamin B1

23.5%0.28mg

Thiamine

1.65 mgvs0.28 mg

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

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139%1.8mg

Vitamin B2

35.7%0.46mg

Riboflavin

1.8 mgvs0.46 mg

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

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108%17.3mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

17.3 mgvs2.54 mg

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

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33%1.66mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

1.66 mgvs2.27 mg

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

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19.2%0.25mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.25 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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91%365μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

365 μgvs250 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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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80%12mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

12 mgvs3.1 mg

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

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229%275μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

275 μgvs403 μg

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

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Minerals

Crackers, standard snack-type, regularvs Broccoli

47.6%476mg

Calcium

18.7%187mg

476 mgvs187 mg

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

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46%0.41mg

Copper

21.6%0.19mg

0.41 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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200%16mg

Iron

36.2%2.9mg

16 mgvs2.9 mg

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

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17%71.4mg

Magnesium

20%83.3mg

71.4 mgvs83.3 mg

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

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84.7%1.95mg

Manganese

36.2%0.83mg

1.95 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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141%984mg

Phosphorus

37.4%262mg

984 mgvs262 mg

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

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13.8%468mg

Potassium

37%1254mg

468 mgvs1254 mg

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

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48.3%26.6μg

Selenium

18%9.92μg

26.6 μgvs9.92 μg

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

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192%2881mg

Sodium

8.73%131mg

2881 mgvs131 mg

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

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17.7%1.94mg

Zinc

14.8%1.63mg

1.94 mgvs1.63 mg

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

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0.34%12.5g

Water

9.58%354g

12.5 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, standard snack-type, regular vs Broccoli:

Crackers, standard snack-type, regular have 5.9 times more Vitamin B1, 3.9 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 3.9 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Broccoli:

Crackers, standard snack-type, regular have 2.6 times more Calcium, 2.1 times more Copper, 5.5 times more Iron, 2.3 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Selenium and 22 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Potassium and 28.4 times more Water than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular and Raw Broccoli have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Crackers, standard snack-type, regular have 15 times more Energy, 71.4 times more Fat, 48.8 times more Saturated Fat, 24.5 times more Omega 3, 236.1 times more Omega 6, 9.2 times more Carbohydrate, 4.8 times more Sugars and 2.4 times more Protein than Raw Broccoli.
Both Crackers, standard snack-type, regular and Raw Broccoli have similar amounts of Fiber per 14 oz.
Both Crackers, standard snack-type, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Crackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter fillingBroccoliVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Crackers, standard snack-type, regularVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: