Comparing Nutrients in 1 kilogram BroccoliVS Crackers, melba toast, wheat

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, melba toast, wheat

14%

81%

1 kg ▼

Macro Nutrients

Broccolivs Crackers, melba toast, wheat

11.7%340kcal

Energy

129%3740kcal

340 kcalvs3740 kcal

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

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3.8%3.7g

Fat

23.7%23g

3.7 gvs23 g

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

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3.56%1.14g

Saturated Fat

10.5%3.37g

1.14 gvs3.37 g

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

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39.4%0.63g

Omega 3

31.3%0.5g

0.63 gvs0.5 g

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

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2.9%0.49g

Omega 6

50.5%8.6g

0.49 gvs8.6 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

588%764g

66.4 gvs764 g

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

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23.4%17g

Sugars

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

17 gvsNA 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

195%74g

26 gvs74 g

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

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50.4%28g

Protein

230%129g

28 gvs129 g

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

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Vitamins

Broccolivs Crackers, melba toast, wheat

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

352%4.2mg

Thiamine

0.71 mgvs4.2 mg

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

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90%1.17mg

Vitamin B2

230%3mg

Riboflavin

1.17 mgvs3 mg

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

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40%6.4mg

Vitamin B3

318%51mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs51 mg

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

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115%5.73mg

Vitamin B5

103%5.17mg

Pantothenic acid

5.73 mgvs5.17 mg

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

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135%1.75mg

Vitamin B6

79.2%1.03mg

Pyridoxine

1.75 mgvs1.03 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

330%1320μg

Folates and Folic Acid

630 μgvs1320 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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

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

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847%1016μg

Vitamin K

Phytomenadione or phylloquinone

1016 μgvsNA μg

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

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Minerals

Broccolivs Crackers, melba toast, wheat

47%470mg

Calcium

43%430mg

470 mgvs430 mg

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

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54.4%0.49mg

Copper

294%2.65mg

0.49 mgvs2.65 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

563%45mg

7.3 mgvs45 mg

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

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50%210mg

Magnesium

133%560mg

210 mgvs560 mg

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

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91%2.1mg

Manganese

463%10.6mg

2.1 mgvs10.6 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

236%1650mg

660 mgvs1650 mg

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

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93%3160mg

Potassium

43.5%1480mg

3160 mgvs1480 mg

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

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45.5%25μg

Selenium

1000%550μg

25 μgvs550 μg

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

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22%330mg

Sodium

558%8370mg

330 mgvs8370 mg

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

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37.3%4.1mg

Zinc

136%15mg

4.1 mgvs15 mg

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

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24%893g

Water

1.5%55g

893 gvs55 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, melba toast, wheat:

Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
While Crackers, melba toast, wheat contain 5.9 times more Vitamin B1, 2.6 times more Vitamin B2, 8 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli and Crackers, melba toast, wheat have similar amounts of Vitamin B5 per 1 kg.
Both Raw Broccoli as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Crackers, melba toast, wheat:

Raw Broccoli has 2.1 times more Potassium and 16.2 times more Water than Crackers, melba toast, wheat.
While Crackers, melba toast, wheat contain 5.4 times more Copper, 6.2 times more Iron, 2.7 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 22 times more Selenium, 25.4 times more Sodium and 3.7 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Crackers, melba toast, wheat have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.3 times more Omega 3 than Crackers, melba toast, wheat.
While Crackers, melba toast, wheat contain 11 times more Energy, 6.2 times more Fat, 3 times more Saturated Fat, 17.5 times more Omega 6, 11.5 times more Carbohydrate, 2.8 times more Fiber and 4.6 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliCrackers, melba toast, wheatVS Boiled BroccoliBroccoliVS Crackers, rye, wafers, plainCrackers, melba toast, wheatVS Crackers, rye, wafers, plain

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Crackers, melba toast, wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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