Comparing Nutrients in 1 kilogram Boiled BroccoliVS Crackers, standard snack-type, regular

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Crackers, standard snack-type, regular

47%

48%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Crackers, standard snack-type, regular

12%350kcal

Energy

176%5100kcal

350 kcalvs5100 kcal

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

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4.23%4.1g

Fat

272%264g

4.1 gvs264 g

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

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2.47%0.79g

Saturated Fat

174%55.6g

0.79 gvs55.6 g

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

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74.4%1.2g

Omega 3

966%15.5g

1.2 gvs15.5 g

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

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3%0.51g

Omega 6

681%116g

0.51 gvs116 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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55.2%71.8g

Carbohydrate

472%613g

71.8 gvs613 g

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

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19%14g

Sugars

113%81.8g

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

14 gvs81.8 g

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

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10.2%7.4g

Fructose

4%2.9g

≤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]

7.4 gvs2.9 g

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

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%4.9g

Glucose

%4.7g

4.9 gvs4.7 g

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

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%0.8g

Sucrose

%69.5g

0.8 gvs69.5 g

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

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87%33g

Fiber

60.5%23g

33 gvs23 g

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

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42.5%24g

Protein

119%66.4g

24 gvs66.4 g

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

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Vitamins

Boiled Broccolivs Crackers, standard snack-type, regular

85.6%770μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

770 μgvs0 μg

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

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52.5%0.63mg

Vitamin B1

347%4.16mg

Thiamine

0.63 mgvs4.16 mg

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

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95%1.23mg

Vitamin B2

351%4.56mg

Riboflavin

1.23 mgvs4.56 mg

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

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34.6%5.53mg

Vitamin B3

272%43.5mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs43.5 mg

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

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123%6.16mg

Vitamin B5

83.4%4.17mg

Pantothenic acid

6.16 mgvs4.17 mg

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

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154%2mg

Vitamin B6

48.5%0.63mg

Pyridoxine

2 mgvs0.63 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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270%1080μg

Vitamin B9

230%920μg

Folates and Folic Acid

1080 μgvs920 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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721%649mg

Vitamin C

0%0mg

Ascorbic acid

649 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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97%14.5mg

Vitamin E

202%30.3mg

Tocopherols and Tocotrienols

14.5 mgvs30.3 mg

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

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1176%1411μg

Vitamin K

578%693μg

Phytomenadione or phylloquinone

1411 μgvs693 μg

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

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Minerals

Boiled Broccolivs Crackers, standard snack-type, regular

40%400mg

Calcium

120%1200mg

400 mgvs1200 mg

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

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67.8%0.61mg

Copper

116%1.04mg

0.61 mgvs1.04 mg

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

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1%40μg

Fluoride

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

40 μgvsNA μg

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

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83.8%6.7mg

Iron

504%40.3mg

6.7 mgvs40.3 mg

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

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50%210mg

Magnesium

43%180mg

210 mgvs180 mg

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

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84.3%1.94mg

Manganese

213%4.9mg

1.94 mgvs4.9 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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96%670mg

Phosphorus

354%2480mg

670 mgvs2480 mg

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

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86%2930mg

Potassium

34.7%1180mg

2930 mgvs1180 mg

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

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29%16μg

Selenium

122%67μg

16 μgvs67 μg

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

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27.3%410mg

Sodium

484%7260mg

410 mgvs7260 mg

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

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41%4.5mg

Zinc

44.5%4.9mg

4.5 mgvs4.9 mg

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

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24%893g

Water

0.85%31.4g

893 gvs31.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Crackers, standard snack-type, regular:

Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C and 2 times more Vitamin K than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 6.6 times more Vitamin B1, 3.7 times more Vitamin B2, 7.9 times more Vitamin B3 and 2.1 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, standard snack-type, regular have similar amounts of Vitamin B9 per 1 kg.
Both Boiled and Drained Broccoli as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Crackers, standard snack-type, regular:

Boiled and Drained Broccoli has 2.5 times more Potassium and 28.4 times more Water than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 3 times more Calcium, 1.7 times more Copper, 6 times more Iron, 2.5 times more Manganese, 3.7 times more Phosphorus, 4.2 times more Selenium and 17.7 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, standard snack-type, regular have similar amounts of Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Broccoli has 2.6 times more Fructose and 1.4 times more Fiber than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 14.6 times more Energy, 64.5 times more Fat, 70.4 times more Saturated Fat, 13 times more Omega 3, 226.9 times more Omega 6, 8.5 times more Carbohydrate, 5.9 times more Sugars and 2.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliCrackers, standard snack-type, regularVS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter filling

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Crackers, standard snack-type, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: