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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

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

25%

66%

1 lb ▼

Macro Nutrients

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

5.47%159kcal

Energy

68%1969kcal

159 kcalvs1969 kcal

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

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1.9%1.86g

Fat

55%53.5g

1.86 gvs53.5 g

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

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1.1%0.36g

Saturated Fat

41.6%13.3g

0.36 gvs13.3 g

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

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33.7%0.54g

Omega 3

24.4%0.39g

0.54 gvs0.39 g

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

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1.36%0.23g

Omega 6

42.5%7.23g

0.23 gvs7.23 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

249%324g

32.6 gvs324 g

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

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8.7%6.3g

Sugars

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

6.3 gvsNA g

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

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4.63%3.36g

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]

3.36 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.36g

Sucrose

0.36 gvsNA g

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

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39.4%15g

Fiber

36%13.6g

15 gvs13.6 g

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

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19.3%10.8g

Protein

74.5%41.7g

10.8 gvs41.7 g

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

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Vitamins

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

39%349μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

349 μgvs0 μg

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

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24%0.29mg

Vitamin B1

214%2.56mg

Thiamine

0.29 mgvs2.56 mg

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

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43%0.56mg

Vitamin B2

161%2.1mg

Riboflavin

0.56 mgvs2.1 mg

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

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15.7%2.5mg

Vitamin B3

149%24mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs24 mg

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

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56%2.8mg

Vitamin B5

41.4%2.07mg

Pantothenic acid

2.8 mgvs2.07 mg

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

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69.8%0.91mg

Vitamin B6

13.3%0.17mg

Pyridoxine

0.91 mgvs0.17 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

141%562μg

Folates and Folic Acid

490 μgvs562 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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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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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44%6.58mg

Vitamin E

Tocopherols and Tocotrienols

6.58 mgvsNA mg

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

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533%640μg

Vitamin K

Phytomenadione or phylloquinone

640 μgvsNA μg

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

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Minerals

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

18%181mg

Calcium

54%540mg

181 mgvs540 mg

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

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30.7%0.28mg

Copper

100%0.9mg

0.28 mgvs0.9 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

306%24.5mg

3.04 mgvs24.5 mg

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

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22.7%95mg

Magnesium

29%122mg

95 mgvs122 mg

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

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38.3%0.88mg

Manganese

137%3.15mg

0.88 mgvs3.15 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

68%476mg

304 mgvs476 mg

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

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39%1329mg

Potassium

17%581mg

1329 mgvs581 mg

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

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13%7.26μg

Selenium

7.26 μgvsNA μg

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

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12.4%186mg

Sodium

232%3475mg

186 mgvs3475 mg

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

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18.6%2.04mg

Zinc

31.8%3.5mg

2.04 mgvs3.5 mg

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

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11%405g

Water

0.5%18.6g

405 gvs18.6 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, unsalted tops (includes oyster, soda, soup):

Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 9 times more Vitamin B1, 3.8 times more Vitamin B2 and 9.5 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Vitamin B9 per 1 lb.
Both Boiled and Drained Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 1 lb.

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

Boiled and Drained Broccoli has 2.3 times more Potassium and 21.8 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3 times more Calcium, 3.3 times more Copper, 8.1 times more Iron, 1.3 times more Magnesium, 3.6 times more Manganese, 1.6 times more Phosphorus, 18.7 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

Boiled and Drained Broccoli has 1.4 times more Omega 3 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 12.4 times more Energy, 28.8 times more Fat, 37.1 times more Saturated Fat, 31.2 times more Omega 6, 10 times more Carbohydrate and 3.9 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Fiber per 1 lb.
Both Boiled and Drained Broccoli as well as Crackers, saltines, unsalted tops (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, unsalted tops (includes oyster, soda, soup)VS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low salt

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: