Comparing Nutrients in 1 kilogram BroccoliVS Crackers, rye, wafers, plain

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, rye, wafers, plain

10%

88%

1 kg ▼

Macro Nutrients

Broccolivs Crackers, rye, wafers, plain

11.7%340kcal

Energy

115%3340kcal

340 kcalvs3340 kcal

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

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3.8%3.7g

Fat

9.28%9g

3.7 gvs9 g

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

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3.56%1.14g

Saturated Fat

3.38%1.08g

1.14 gvs1.08 g

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

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39.4%0.63g

Omega 3

30%0.48g

0.63 gvs0.48 g

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

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2.9%0.49g

Omega 6

20.5%3.5g

0.49 gvs3.5 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

618%804g

66.4 gvs804 g

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

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23.4%17g

Sugars

14%10g

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

17 gvs10 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

603%229g

26 gvs229 g

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

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50.4%28g

Protein

171%96g

28 gvs96 g

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

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Vitamins

Broccolivs Crackers, rye, wafers, plain

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

356%4.27mg

Thiamine

0.71 mgvs4.27 mg

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

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90%1.17mg

Vitamin B2

222%2.9mg

Riboflavin

1.17 mgvs2.9 mg

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

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40%6.4mg

Vitamin B3

99%16mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs16 mg

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

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115%5.73mg

Vitamin B5

114%5.7mg

Pantothenic acid

5.73 mgvs5.7 mg

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

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135%1.75mg

Vitamin B6

208%2.7mg

Pyridoxine

1.75 mgvs2.7 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

113%450μg

Folates and Folic Acid

630 μgvs450 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

1.1%1mg

Ascorbic acid

892 mgvs1 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

53.3%8mg

Tocopherols and Tocotrienols

7.8 mgvs8 mg

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

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847%1016μg

Vitamin K

47.5%57μg

Phytomenadione or phylloquinone

1016 μgvs57 μg

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

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Minerals

Broccolivs Crackers, rye, wafers, plain

47%470mg

Calcium

40%400mg

470 mgvs400 mg

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

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54.4%0.49mg

Copper

512%4.6mg

0.49 mgvs4.6 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

743%59.4mg

7.3 mgvs59.4 mg

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

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50%210mg

Magnesium

288%1210mg

210 mgvs1210 mg

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

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91%2.1mg

Manganese

2333%53.7mg

2.1 mgvs53.7 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

477%3340mg

660 mgvs3340 mg

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

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93%3160mg

Potassium

146%4950mg

3160 mgvs4950 mg

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

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45.5%25μg

Selenium

433%238μg

25 μgvs238 μg

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

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22%330mg

Sodium

371%5570mg

330 mgvs5570 mg

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

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37.3%4.1mg

Zinc

255%28mg

4.1 mgvs28 mg

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

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24%893g

Water

1.35%50g

893 gvs50 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, rye, wafers, plain:

Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B9, 892 times more Vitamin C and 17.8 times more Vitamin K than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 6 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli and Crackers, rye, wafers, plain have similar amounts of Vitamin B5 and Vitamin E per 1 kg.
Both Raw Broccoli as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Raw Broccoli has 17.9 times more Water than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 9.4 times more Copper, 8.1 times more Iron, 5.8 times more Magnesium, 25.6 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, 9.5 times more Selenium, 16.9 times more Sodium and 6.8 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Crackers, rye, wafers, plain have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.3 times more Omega 3 and 1.7 times more Sugars than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 9.8 times more Energy, 7.1 times more Omega 6, 12.1 times more Carbohydrate, 8.8 times more Fiber and 3.4 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Crackers, rye, wafers, plain have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliCrackers, rye, wafers, plainVS Boiled BroccoliBroccoliVS Crackers, rye, wafers, seasonedCrackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Crackers, rye, wafers, plain

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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