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

Macros Ratio

Protein Fat Carbs

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Crackers, saltines, unsalted tops (includes oyster, soda, soup)vs Broccoli

150%4340kcal

Energy

11.7%340kcal

4340 kcalvs340 kcal

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

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122%118g

Fat

3.8%3.7g

118 gvs3.7 g

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

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92%29.3g

Saturated Fat

3.56%1.14g

29.3 gvs1.14 g

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

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53.8%0.86g

Omega 3

39.4%0.63g

0.86 gvs0.63 g

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

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94%16g

Omega 6

2.9%0.49g

16 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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550%715g

Carbohydrate

51%66.4g

715 gvs66.4 g

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

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Sugars

23.4%17g

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

NA gvs17 g

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

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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]

NA gvs6.8 g

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

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Glucose

%4.9g

NA gvs4.9 g

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

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Sucrose

%1g

NA gvs1 g

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

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79%30g

Fiber

68.4%26g

30 gvs26 g

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

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164%92g

Protein

50.4%28g

92 gvs28 g

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

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Vitamins

Crackers, saltines, unsalted tops (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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471%5.65mg

Vitamin B1

59%0.71mg

Thiamine

5.65 mgvs0.71 mg

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

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355%4.62mg

Vitamin B2

90%1.17mg

Riboflavin

4.62 mgvs1.17 mg

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

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328%52.5mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

52.5 mgvs6.4 mg

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

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91%4.56mg

Vitamin B5

115%5.73mg

Pantothenic acid

4.56 mgvs5.73 mg

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

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29.2%0.38mg

Vitamin B6

135%1.75mg

Pyridoxine

0.38 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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310%1240μg

Vitamin B9

158%630μg

Folates and Folic Acid

1240 μgvs630 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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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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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

NA mgvs7.8 mg

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

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Vitamin K

847%1016μg

Phytomenadione or phylloquinone

NA μgvs1016 μg

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

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Minerals

Crackers, saltines, unsalted tops (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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221%2mg

Copper

54.4%0.49mg

2 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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675%54mg

Iron

91%7.3mg

54 mgvs7.3 mg

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

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64.3%270mg

Magnesium

50%210mg

270 mgvs210 mg

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

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302%6.95mg

Manganese

91%2.1mg

6.95 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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150%1050mg

Phosphorus

94%660mg

1050 mgvs660 mg

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

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37.6%1280mg

Potassium

93%3160mg

1280 mgvs3160 mg

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

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Selenium

45.5%25μg

NA μgvs25 μg

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

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511%7660mg

Sodium

22%330mg

7660 mgvs330 mg

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

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70%7.7mg

Zinc

37.3%4.1mg

7.7 mgvs4.1 mg

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

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1.1%41g

Water

24%893g

41 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, unsalted tops (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

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

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.5 times more Calcium, 4.1 times more Copper, 7.4 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 23.2 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.5 times more Potassium and 21.8 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 kilogram:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 12.8 times more Energy, 31.9 times more Fat, 25.7 times more Saturated Fat, 1.4 times more Omega 3, 32.5 times more Omega 6, 10.8 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli.
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Fiber per 1 kg.
Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Crackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low saltBroccoliVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: