Comparing Nutrients in 1 kilogram BroccoliVS Crackers, crispbread, rye

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, crispbread, rye

89%

1 kg ▼

Macro Nutrients

Broccolivs Crackers, crispbread, rye

11.7%340kcal

Energy

126%3660kcal

340 kcalvs3660 kcal

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

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3.8%3.7g

Fat

13.4%13g

3.7 gvs13 g

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

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3.56%1.14g

Saturated Fat

4.53%1.45g

1.14 gvs1.45 g

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

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39.4%0.63g

Omega 3

49.4%0.79g

0.63 gvs0.79 g

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

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2.9%0.49g

Omega 6

28%4.8g

0.49 gvs4.8 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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51%66.4g

Carbohydrate

632%822g

66.4 gvs822 g

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

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23.4%17g

Sugars

14.8%10.7g

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

17 gvs10.7 g

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

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

434%165g

26 gvs165 g

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

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50.4%28g

Protein

141%79g

28 gvs79 g

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

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Vitamins

Broccolivs Crackers, crispbread, rye

34.4%310μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

310 μgvs0 μg

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

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59%0.71mg

Vitamin B1

203%2.43mg

Thiamine

0.71 mgvs2.43 mg

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

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90%1.17mg

Vitamin B2

112%1.45mg

Riboflavin

1.17 mgvs1.45 mg

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

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40%6.4mg

Vitamin B3

65%10.4mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs10.4 mg

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

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115%5.73mg

Vitamin B5

135%6.76mg

Pantothenic acid

5.73 mgvs6.76 mg

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

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135%1.75mg

Vitamin B6

162%2.1mg

Pyridoxine

1.75 mgvs2.1 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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158%630μg

Vitamin B9

118%470μg

Folates and Folic Acid

630 μgvs470 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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991%892mg

Vitamin C

0%0mg

Ascorbic acid

892 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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52%7.8mg

Vitamin E

54%8.1mg

Tocopherols and Tocotrienols

7.8 mgvs8.1 mg

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

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847%1016μg

Vitamin K

50%60μg

Phytomenadione or phylloquinone

1016 μgvs60 μg

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

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Minerals

Broccolivs Crackers, crispbread, rye

47%470mg

Calcium

31%310mg

470 mgvs310 mg

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

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54.4%0.49mg

Copper

283%2.55mg

0.49 mgvs2.55 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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91%7.3mg

Iron

304%24.3mg

7.3 mgvs24.3 mg

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

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50%210mg

Magnesium

186%780mg

210 mgvs780 mg

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

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91%2.1mg

Manganese

1076%24.8mg

2.1 mgvs24.8 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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94%660mg

Phosphorus

384%2690mg

660 mgvs2690 mg

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

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93%3160mg

Potassium

94%3190mg

3160 mgvs3190 mg

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

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45.5%25μg

Selenium

665%366μg

25 μgvs366 μg

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

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22%330mg

Sodium

273%4100mg

330 mgvs4100 mg

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

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37.3%4.1mg

Zinc

217%24mg

4.1 mgvs24 mg

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

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24%893g

Water

1.65%61g

893 gvs61 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 Broccoli vs Crackers, crispbread, rye:

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and 16.9 times more Vitamin K than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 3.4 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Crackers, crispbread, rye have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
Both Raw Broccoli as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Crackers, crispbread, rye:

Raw Broccoli has 1.5 times more Calcium and 14.6 times more Water than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 5.2 times more Copper, 3.3 times more Iron, 3.7 times more Magnesium, 11.8 times more Manganese, 4.1 times more Phosphorus, 14.6 times more Selenium, 12.4 times more Sodium and 5.8 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Crackers, crispbread, rye have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.6 times more Sugars than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 10.8 times more Energy, 3.5 times more Fat, 1.3 times more Omega 3, 9.8 times more Omega 6, 12.4 times more Carbohydrate, 6.3 times more Fiber and 2.8 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliCrackers, crispbread, ryeVS Boiled BroccoliBroccoliVS Crackers, matzo, plainCrackers, crispbread, ryeVS Crackers, matzo, plain

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Crackers, crispbread, rye

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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