Comparing Nutrients in 1 kilogram Boiled BroccoliVS Crackers, whole-wheat

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Crackers, whole-wheat

28%

63%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Crackers, whole-wheat

12%350kcal

Energy

147%4270kcal

350 kcalvs4270 kcal

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

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4.23%4.1g

Fat

146%141g

4.1 gvs141 g

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

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2.47%0.79g

Saturated Fat

64.5%20.6g

0.79 gvs20.6 g

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

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74.4%1.2g

Omega 3

527%8.43g

1.2 gvs8.43 g

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

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3%0.51g

Omega 6

359%61g

0.51 gvs61 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

535%696g

71.8 gvs696 g

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

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19%14g

Sugars

16.4%12g

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

14 gvs12 g

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

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10.2%7.4g

Fructose

0%0g

≤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 gvs0 g

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

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%4.9g

Glucose

%3.2g

4.9 gvs3.2 g

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

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%0.8g

Sucrose

%8.6g

0.8 gvs8.6 g

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

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87%33g

Fiber

271%103g

33 gvs103 g

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

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42.5%24g

Protein

189%106g

24 gvs106 g

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

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Vitamins

Boiled Broccolivs Crackers, whole-wheat

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

152%1.82mg

Thiamine

0.63 mgvs1.82 mg

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

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95%1.23mg

Vitamin B2

16%0.21mg

Riboflavin

1.23 mgvs0.21 mg

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

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34.6%5.53mg

Vitamin B3

289%46.3mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs46.3 mg

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

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123%6.16mg

Vitamin B5

166%8.3mg

Pantothenic acid

6.16 mgvs8.3 mg

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

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154%2mg

Vitamin B6

142%1.85mg

Pyridoxine

2 mgvs1.85 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

70%280μg

Folates and Folic Acid

1080 μgvs280 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

94%14mg

Tocopherols and Tocotrienols

14.5 mgvs14 mg

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

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1176%1411μg

Vitamin K

227%272μg

Phytomenadione or phylloquinone

1411 μgvs272 μg

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

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Minerals

Boiled Broccolivs Crackers, whole-wheat

40%400mg

Calcium

36%360mg

400 mgvs360 mg

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

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67.8%0.61mg

Copper

467%4.2mg

0.61 mgvs4.2 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

418%33.4mg

6.7 mgvs33.4 mg

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

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50%210mg

Magnesium

262%1100mg

210 mgvs1100 mg

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

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84.3%1.94mg

Manganese

936%21.5mg

1.94 mgvs21.5 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

473%3310mg

670 mgvs3310 mg

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

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86%2930mg

Potassium

101%3450mg

2930 mgvs3450 mg

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

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29%16μg

Selenium

184%101μg

16 μgvs101 μg

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

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27.3%410mg

Sodium

533%8000mg

410 mgvs8000 mg

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

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41%4.5mg

Zinc

239%26.3mg

4.5 mgvs26.3 mg

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

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24%893g

Water

0.79%29.4g

893 gvs29.4 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, whole-wheat:

Boiled and Drained Broccoli has more Vitamin A, 5.9 times more Vitamin B2, 3.9 times more Vitamin B9, more Vitamin C and 5.2 times more Vitamin K than Crackers, whole-wheat.
While Crackers, whole-wheat contain 2.9 times more Vitamin B1, 8.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, whole-wheat have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
Both Boiled and Drained Broccoli as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Crackers, whole-wheat:

Boiled and Drained Broccoli has 30.4 times more Water than Crackers, whole-wheat.
While Crackers, whole-wheat contain 6.9 times more Copper, 5 times more Iron, 5.2 times more Magnesium, 11.1 times more Manganese, 4.9 times more Phosphorus, 6.3 times more Selenium, 19.5 times more Sodium and 5.8 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, whole-wheat have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Broccoli has more Fructose than Crackers, whole-wheat.
While Crackers, whole-wheat contain 12.2 times more Energy, 34.5 times more Fat, 26.1 times more Saturated Fat, 7.1 times more Omega 3, 119.5 times more Omega 6, 9.7 times more Carbohydrate, 3.1 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, whole-wheat have similar amounts of Sugars per 1 kg.
Both Boiled and Drained Broccoli as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliCrackers, whole-wheatVS Frozen Chopped BroccoliBoiled BroccoliVS Cracker, mealCrackers, whole-wheatVS Cracker, meal

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Crackers, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: