Comparing Nutrients in 1 kilogram Crackers, saltines, low salt (includes oyster, soda, soup)VS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

145%4210kcal

Energy

11.7%340kcal

4210 kcalvs340 kcal

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

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91%88.5g

Fat

3.8%3.7g

88.5 gvs3.7 g

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

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62.5%20g

Saturated Fat

3.56%1.14g

20 gvs1.14 g

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

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273%4.37g

Omega 3

39.4%0.63g

4.37 gvs0.63 g

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

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213%36.2g

Omega 6

2.9%0.49g

36.2 gvs0.49 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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572%743g

Carbohydrate

51%66.4g

743 gvs66.4 g

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

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30.6%22g

Sugars

23.4%17g

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

22 gvs17 g

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

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3.17%2.3g

Fructose

9.38%6.8g

≤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]

2.3 gvs6.8 g

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

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%2.3g

Glucose

%4.9g

2.3 gvs4.9 g

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

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%0g

Sucrose

%1g

0 gvs1 g

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

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76.3%29g

Fiber

68.4%26g

29 gvs26 g

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

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170%95g

Protein

50.4%28g

95 gvs28 g

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

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Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

0%0μg

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

0 μgvs310 μg

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

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509%6.1mg

Vitamin B1

59%0.71mg

Thiamine

6.1 mgvs0.71 mg

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

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255%3.3mg

Vitamin B2

90%1.17mg

Riboflavin

3.3 mgvs1.17 mg

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

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327%52.4mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

52.4 mgvs6.4 mg

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

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95%4.75mg

Vitamin B5

115%5.73mg

Pantothenic acid

4.75 mgvs5.73 mg

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

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46%0.6mg

Vitamin B6

135%1.75mg

Pyridoxine

0.6 mgvs1.75 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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350%1400μg

Vitamin B9

158%630μg

Folates and Folic Acid

1400 μgvs630 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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37.5%0.9μg

Vitamin B12

0%0μg

Cobalamin

0.9 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

991%892mg

Ascorbic acid

0 mgvs892 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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74.7%11mg

Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

11 mgvs7.8 mg

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

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128%154μg

Vitamin K

847%1016μg

Phytomenadione or phylloquinone

154 μgvs1016 μg

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

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Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

119%1190mg

Calcium

47%470mg

1190 mgvs470 mg

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

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173%1.56mg

Copper

54.4%0.49mg

1.56 mgvs0.49 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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641%51.3mg

Iron

91%7.3mg

51.3 mgvs7.3 mg

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

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59.5%250mg

Magnesium

50%210mg

250 mgvs210 mg

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

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364%8.4mg

Manganese

91%2.1mg

8.4 mgvs2.1 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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159%1110mg

Phosphorus

94%660mg

1110 mgvs660 mg

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

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213%7240mg

Potassium

93%3160mg

7240 mgvs3160 mg

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

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116%64μg

Selenium

45.5%25μg

64 μgvs25 μg

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

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132%1980mg

Sodium

22%330mg

1980 mgvs330 mg

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

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74.5%8.2mg

Zinc

37.3%4.1mg

8.2 mgvs4.1 mg

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

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1.1%40.3g

Water

24%893g

40.3 gvs893 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 Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines, low salt (includes oyster, soda, soup) have 8.6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C and 6.6 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Vitamin B5 per 1 kg.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines, low salt (includes oyster, soda, soup) have 2.5 times more Calcium, 3.2 times more Copper, 7 times more Iron, 4 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 2.6 times more Selenium, 6 times more Sodium and 2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 22.2 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Crackers, saltines, low salt (includes oyster, soda, soup) have 12.4 times more Energy, 23.9 times more Fat, 17.6 times more Saturated Fat, 6.9 times more Omega 3, 74 times more Omega 6, 11.2 times more Carbohydrate, 1.3 times more Sugars and 3.4 times more Protein than Raw Broccoli.
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Fiber per 1 kg.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Crackers, saltines, low salt (includes oyster, soda, soup)VS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: