Comparing Nutrients in 1 pound BroccoliVS Crackers, crispbread, rye

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, crispbread, rye

89%

1 lb ▼

Macro Nutrients

Broccolivs Crackers, crispbread, rye

5.3%154kcal

Energy

57.2%1660kcal

154 kcalvs1660 kcal

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

Find Vegetables rich in Energy

1.73%1.68g

Fat

6.08%5.9g

1.68 gvs5.9 g

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

Find Vegetables rich in Fat

1.6%0.52g

Saturated Fat

2.06%0.66g

0.52 gvs0.66 g

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

Find Vegetables rich in Saturated Fat

18%0.29g

Omega 3

22.4%0.36g

0.29 gvs0.36 g

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

Find Vegetables rich in Omega 3

1.3%0.22g

Omega 6

12.8%2.17g

0.22 gvs2.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

23%30g

Carbohydrate

287%373g

30 gvs373 g

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

Find Vegetables rich in Carbohydrate

10.6%7.7g

Sugars

6.7%4.85g

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

7.7 gvs4.85 g

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

Find Vegetables rich in Sugars

4.25%3.1g

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]

3.1 gvsNA g

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

Find Vegetables rich in Fructose

%2.22g

Glucose

2.22 gvsNA g

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

Find Vegetables rich in Glucose

%0.45g

Sucrose

0.45 gvsNA g

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

Find Vegetables rich in Sucrose

31%11.8g

Fiber

197%75g

11.8 gvs75 g

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

Find Vegetables rich in Fiber

23%12.8g

Protein

64%36g

12.8 gvs36 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Crackers, crispbread, rye

15.6%141μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

141 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

27%0.32mg

Vitamin B1

92%1.1mg

Thiamine

0.32 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

41%0.53mg

Vitamin B2

50.6%0.66mg

Riboflavin

0.53 mgvs0.66 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

18%2.9mg

Vitamin B3

29.5%4.7mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs4.7 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

52%2.6mg

Vitamin B5

61.3%3.07mg

Pantothenic acid

2.6 mgvs3.07 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

61%0.79mg

Vitamin B6

73.3%0.95mg

Pyridoxine

0.79 mgvs0.95 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

71.4%286μg

Vitamin B9

53.3%213μg

Folates and Folic Acid

286 μgvs213 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

450%405mg

Vitamin C

0%0mg

Ascorbic acid

405 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

23.6%3.54mg

Vitamin E

24.5%3.67mg

Tocopherols and Tocotrienols

3.54 mgvs3.67 mg

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

Find Vegetables rich in Vitamin E

384%461μg

Vitamin K

22.7%27.2μg

Phytomenadione or phylloquinone

461 μgvs27.2 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Crackers, crispbread, rye

21.3%213mg

Calcium

14%141mg

213 mgvs141 mg

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

Find Vegetables rich in Calcium

24.7%0.22mg

Copper

129%1.16mg

0.22 mgvs1.16 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

41.4%3.3mg

Iron

138%11mg

3.3 mgvs11 mg

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

Find Vegetables rich in Iron

22.7%95mg

Magnesium

84.2%354mg

95 mgvs354 mg

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

Find Vegetables rich in Magnesium

41.4%0.95mg

Manganese

488%11.2mg

0.95 mgvs11.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

42.8%299mg

Phosphorus

174%1220mg

299 mgvs1220 mg

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

Find Vegetables rich in Phosphorus

42%1433mg

Potassium

42.6%1447mg

1433 mgvs1447 mg

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

Find Vegetables rich in Potassium

20.6%11.3μg

Selenium

302%166μg

11.3 μgvs166 μg

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

Find Vegetables rich in Selenium

9.98%150mg

Sodium

124%1860mg

150 mgvs1860 mg

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

Find Vegetables rich in Sodium

17%1.86mg

Zinc

99%11mg

1.86 mgvs11 mg

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

Find Vegetables rich in Zinc

11%405g

Water

0.75%27.7g

405 gvs27.7 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 pound of Broccoli vs Crackers, crispbread, rye:

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and 16.9 times more Vitamin K than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 3.4 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Crackers, crispbread, rye have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 1 lb.
Both Raw Broccoli as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Crackers, crispbread, rye:

Raw Broccoli has 1.5 times more Calcium and 14.6 times more Water than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 5.2 times more Copper, 3.3 times more Iron, 3.7 times more Magnesium, 11.8 times more Manganese, 4.1 times more Phosphorus, 14.6 times more Selenium, 12.4 times more Sodium and 5.8 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Crackers, crispbread, rye have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 1.6 times more Sugars than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 10.8 times more Energy, 3.5 times more Fat, 1.3 times more Omega 3, 9.8 times more Omega 6, 12.4 times more Carbohydrate, 6.3 times more Fiber and 2.8 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCrackers, crispbread, ryeVS Boiled BroccoliBroccoliVS Crackers, matzo, plainCrackers, crispbread, ryeVS Crackers, matzo, plain

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Crackers, crispbread, rye

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: