Comparing Nutrients in 1 pound BroccoliVS Crackers, standard snack-type, regular

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, standard snack-type, regular

47%

48%

1 lb ▼

Macro Nutrients

Broccolivs Crackers, standard snack-type, regular

5.3%154kcal

Energy

79.8%2313kcal

154 kcalvs2313 kcal

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

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1.73%1.68g

Fat

124%120g

1.68 gvs120 g

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

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1.6%0.52g

Saturated Fat

79%25.2g

0.52 gvs25.2 g

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

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18%0.29g

Omega 3

438%7g

0.29 gvs7 g

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

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1.3%0.22g

Omega 6

309%52.5g

0.22 gvs52.5 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

214%278g

30 gvs278 g

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

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10.6%7.7g

Sugars

51%37g

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

7.7 gvs37 g

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

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4.25%3.1g

Fructose

1.8%1.3g

≤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 gvs1.3 g

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

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%2.22g

Glucose

%2.13g

2.22 gvs2.13 g

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

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%0.45g

Sucrose

%31.5g

0.45 gvs31.5 g

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

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31%11.8g

Fiber

27.5%10.4g

11.8 gvs10.4 g

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

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23%12.8g

Protein

53.8%30g

12.8 gvs30 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, standard snack-type, regular

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

157%1.9mg

Thiamine

0.32 mgvs1.9 mg

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

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41%0.53mg

Vitamin B2

159%2.07mg

Riboflavin

0.53 mgvs2.07 mg

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

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18%2.9mg

Vitamin B3

123%19.7mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs19.7 mg

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

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52%2.6mg

Vitamin B5

38%1.9mg

Pantothenic acid

2.6 mgvs1.9 mg

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

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61%0.79mg

Vitamin B6

22%0.29mg

Pyridoxine

0.79 mgvs0.29 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

104%417μg

Folates and Folic Acid

286 μgvs417 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

92%13.7mg

Tocopherols and Tocotrienols

3.54 mgvs13.7 mg

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

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384%461μg

Vitamin K

262%314μg

Phytomenadione or phylloquinone

461 μgvs314 μg

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

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Minerals

Broccolivs Crackers, standard snack-type, regular

21.3%213mg

Calcium

54.4%544mg

213 mgvs544 mg

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

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24.7%0.22mg

Copper

52.4%0.47mg

0.22 mgvs0.47 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

228%18.3mg

3.3 mgvs18.3 mg

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

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22.7%95mg

Magnesium

19.4%81.6mg

95 mgvs81.6 mg

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

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41.4%0.95mg

Manganese

97%2.23mg

0.95 mgvs2.23 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

161%1125mg

299 mgvs1125 mg

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

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42%1433mg

Potassium

15.7%535mg

1433 mgvs535 mg

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

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20.6%11.3μg

Selenium

55.3%30.4μg

11.3 μgvs30.4 μg

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

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9.98%150mg

Sodium

220%3293mg

150 mgvs3293 mg

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

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17%1.86mg

Zinc

20.2%2.22mg

1.86 mgvs2.22 mg

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

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11%405g

Water

0.38%14.2g

405 gvs14.2 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, standard snack-type, regular:

Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 5.9 times more Vitamin B1, 3.9 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 3.9 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Crackers, standard snack-type, regular:

Raw Broccoli has 2.7 times more Potassium and 28.4 times more Water than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 2.6 times more Calcium, 2.1 times more Copper, 5.5 times more Iron, 2.3 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Selenium and 22 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Crackers, standard snack-type, regular have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Crackers, standard snack-type, regular contain 15 times more Energy, 71.4 times more Fat, 48.8 times more Saturated Fat, 24.5 times more Omega 3, 236.1 times more Omega 6, 9.2 times more Carbohydrate, 4.8 times more Sugars and 2.4 times more Protein than Raw Broccoli.
Both Raw Broccoli and Crackers, standard snack-type, regular have similar amounts of Fiber per 1 lb.
Both Raw Broccoli as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCrackers, standard snack-type, regularVS Boiled BroccoliBroccoliVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter filling

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Crackers, standard snack-type, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: