Comparing Nutrients in 1 pound BroccoliVS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, saltines, whole wheat (includes multi-grain)

24%

69%

1 lb ▼

Macro Nutrients

Broccolivs Crackers, saltines, whole wheat (includes multi-grain)

5.3%154kcal

Energy

62.3%1805kcal

154 kcalvs1805 kcal

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

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1.73%1.68g

Fat

50%48.6g

1.68 gvs48.6 g

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

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1.6%0.52g

Saturated Fat

0%0g

0.52 gvs0 g

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

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18%0.29g

Omega 3

224%3.58g

0.29 gvs3.58 g

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

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1.3%0.22g

Omega 6

172%29g

0.22 gvs29 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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23%30g

Carbohydrate

238%310g

30 gvs310 g

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

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10.6%7.7g

Sugars

0%0g

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

7.7 gvs0 g

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

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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 .

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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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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

80%30.4g

11.8 gvs30.4 g

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

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23%12.8g

Protein

58%32.4g

12.8 gvs32.4 g

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

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Vitamins

Broccolivs Crackers, saltines, whole wheat (includes multi-grain)

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 .

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27%0.32mg

Vitamin B1

176%2.1mg

Thiamine

0.32 mgvs2.1 mg

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

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41%0.53mg

Vitamin B2

78.5%1.02mg

Riboflavin

0.53 mgvs1.02 mg

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

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18%2.9mg

Vitamin B3

126%20mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs20 mg

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

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52%2.6mg

Vitamin B5

59.3%2.97mg

Pantothenic acid

2.6 mgvs2.97 mg

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

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61%0.79mg

Vitamin B6

74.3%0.97mg

Pyridoxine

0.79 mgvs0.97 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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71.4%286μg

Vitamin B9

93%372μg

Folates and Folic Acid

286 μgvs372 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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450%405mg

Vitamin C

0%0mg

Ascorbic acid

405 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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23.6%3.54mg

Vitamin E

36%5.4mg

Tocopherols and Tocotrienols

3.54 mgvs5.4 mg

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

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384%461μg

Vitamin K

69%83μg

Phytomenadione or phylloquinone

461 μgvs83 μg

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

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Minerals

Broccolivs Crackers, saltines, whole wheat (includes multi-grain)

21.3%213mg

Calcium

0%0mg

213 mgvs0 mg

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

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24.7%0.22mg

Copper

134%1.2mg

0.22 mgvs1.2 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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41.4%3.3mg

Iron

291%23.3mg

3.3 mgvs23.3 mg

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

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22.7%95mg

Magnesium

75.6%318mg

95 mgvs318 mg

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

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41.4%0.95mg

Manganese

295%6.78mg

0.95 mgvs6.78 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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42.8%299mg

Phosphorus

127%889mg

299 mgvs889 mg

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

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42%1433mg

Potassium

29.5%1002mg

1433 mgvs1002 mg

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

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20.6%11.3μg

Selenium

213%117μg

11.3 μgvs117 μg

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

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9.98%150mg

Sodium

367%5507mg

150 mgvs5507 mg

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

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17%1.86mg

Zinc

60.2%6.62mg

1.86 mgvs6.62 mg

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

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11%405g

Water

1.2%44.7g

405 gvs44.7 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 Broccoli vs Crackers, saltines, whole wheat (includes multi-grain):

Raw Broccoli has more Vitamin A, more Vitamin C and 5.6 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 6.5 times more Vitamin B1, 1.9 times more Vitamin B2, 6.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
Both Raw Broccoli as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Crackers, saltines, whole wheat (includes multi-grain):

Raw Broccoli has more Calcium, 1.4 times more Potassium and 9.1 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 5.4 times more Copper, 7 times more Iron, 3.3 times more Magnesium, 7.1 times more Manganese, 3 times more Phosphorus, 10.3 times more Selenium, 36.8 times more Sodium and 3.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 11.7 times more Energy, 28.9 times more Fat, 12.5 times more Omega 3, 131.4 times more Omega 6, 10.3 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCrackers, saltines, whole wheat (includes multi-grain)VS Boiled BroccoliBroccoliVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS White Wheat Bread

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: