Comparing Nutrients in 1 pound Boiled BroccoliVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Crackers, saltines (includes oyster, soda, soup)

19%

72%

1 lb ▼

Macro Nutrients

Boiled Broccolivs Crackers, saltines (includes oyster, soda, soup)

5.47%159kcal

Energy

65.4%1896kcal

159 kcalvs1896 kcal

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

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1.9%1.86g

Fat

40.4%39g

1.86 gvs39 g

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

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1.1%0.36g

Saturated Fat

23.4%7.5g

0.36 gvs7.5 g

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

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33.7%0.54g

Omega 3

157%2.5g

0.54 gvs2.5 g

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

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1.36%0.23g

Omega 6

114%19.4g

0.23 gvs19.4 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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25%32.6g

Carbohydrate

258%336g

32.6 gvs336 g

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

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8.7%6.3g

Sugars

8.07%5.85g

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

6.3 gvs5.85 g

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

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4.63%3.36g

Fructose

1.2%0.86g

≤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]

3.36 gvs0.86 g

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

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%2.22g

Glucose

%0.54g

2.22 gvs0.54 g

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

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%0.36g

Sucrose

%0g

0.36 gvs0 g

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

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39.4%15g

Fiber

33.4%12.7g

15 gvs12.7 g

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

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19.3%10.8g

Protein

76.6%43g

10.8 gvs43 g

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

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Vitamins

Boiled Broccolivs Crackers, saltines (includes oyster, soda, soup)

39%349μg

Vitamin A

0.5%4.54μg

RAE, retinol activity equivalents

349 μgvs4.54 μg

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

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24%0.29mg

Vitamin B1

265%3.2mg

Thiamine

0.29 mgvs3.2 mg

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

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43%0.56mg

Vitamin B2

170%2.2mg

Riboflavin

0.56 mgvs2.2 mg

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

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15.7%2.5mg

Vitamin B3

183%29.2mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs29.2 mg

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

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56%2.8mg

Vitamin B5

48.6%2.43mg

Pantothenic acid

2.8 mgvs2.43 mg

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

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69.8%0.91mg

Vitamin B6

30%0.39mg

Pyridoxine

0.91 mgvs0.39 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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122%490μg

Vitamin B9

152%608μg

Folates and Folic Acid

490 μgvs608 μg

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

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0%0μg

Vitamin B12

17%0.41μg

Cobalamin

0 μgvs0.41 μg

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

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327%294mg

Vitamin C

0%0mg

Ascorbic acid

294 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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44%6.58mg

Vitamin E

34.8%5.2mg

Tocopherols and Tocotrienols

6.58 mgvs5.2 mg

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

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533%640μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

640 μgvs115 μg

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

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Minerals

Boiled Broccolivs Crackers, saltines (includes oyster, soda, soup)

18%181mg

Calcium

8.6%86mg

181 mgvs86 mg

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

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30.7%0.28mg

Copper

70%0.63mg

0.28 mgvs0.63 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.45%18μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

18 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38%3.04mg

Iron

316%25.3mg

3.04 mgvs25.3 mg

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

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22.7%95mg

Magnesium

25%104mg

95 mgvs104 mg

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

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38.3%0.88mg

Manganese

135%3.1mg

0.88 mgvs3.1 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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43.4%304mg

Phosphorus

66%463mg

304 mgvs463 mg

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

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39%1329mg

Potassium

20.3%689mg

1329 mgvs689 mg

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

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13%7.26μg

Selenium

85%46.7μg

7.26 μgvs46.7 μg

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

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12.4%186mg

Sodium

285%4268mg

186 mgvs4268 mg

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

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18.6%2.04mg

Zinc

28.5%3.13mg

2.04 mgvs3.13 mg

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

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11%405g

Water

0.62%23g

405 gvs23 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Boiled Broccoli vs Crackers, saltines (includes oyster, soda, soup):

Boiled and Drained Broccoli has 77 times more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 5.6 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 11.1 times more Vitamin B1, 4 times more Vitamin B2, 11.6 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
Both Boiled and Drained Broccoli as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Crackers, saltines (includes oyster, soda, soup):

Boiled and Drained Broccoli has 2.1 times more Calcium, 1.9 times more Potassium and 17.7 times more Water than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 2.3 times more Copper, 8.3 times more Iron, 3.5 times more Manganese, 1.5 times more Phosphorus, 6.4 times more Selenium, 23 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Boiled and Drained Broccoli has 3.9 times more Fructose than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 11.9 times more Energy, 21.1 times more Fat, 20.9 times more Saturated Fat, 4.6 times more Omega 3, 83.8 times more Omega 6, 10.3 times more Carbohydrate and 4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Sugars and Fiber per 1 lb.
Both Boiled and Drained Broccoli as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Boiled BroccoliVS Frozen Chopped BroccoliCrackers, saltines (includes oyster, soda, soup)VS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regular

Compare Foods

Comparing Nutrients in 1 pound Boiled BroccoliVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: