Comparing Nutrients in 1 pound BroccoliVS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Mary's Gone Crackers, Original Crackers, Organic Gluten Free

11%

32%

57%

1 lb ▼

Macro Nutrients

Broccolivs Mary's Gone Crackers, Original Crackers, Organic Gluten Free

5.3%154kcal

Energy

69.8%2023kcal

154 kcalvs2023 kcal

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

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1.73%1.68g

Fat

73%71g

1.68 gvs71 g

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

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1.6%0.52g

Saturated Fat

0.52 gvsNA g

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

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18%0.29g

Omega 3

0.29 gvsNA g

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

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1.3%0.22g

Omega 6

0.22 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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23%30g

Carbohydrate

224%292g

30 gvs292 g

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

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10.6%7.7g

Sugars

6.26%4.54g

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

7.7 gvs4.54 g

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

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4.25%3.1g

Fructose

0%0g

≤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 gvs0 g

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

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%2.22g

Glucose

%0g

2.22 gvs0 g

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

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%0.45g

Sucrose

%4.54g

0.45 gvs4.54 g

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

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31%11.8g

Fiber

193%73.5g

11.8 gvs73.5 g

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

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23%12.8g

Protein

98%54.7g

12.8 gvs54.7 g

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

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Vitamins

Broccolivs Mary's Gone Crackers, Original Crackers, Organic Gluten Free

15.6%141μg

Vitamin A

RAE, retinol activity equivalents

141 μgvsNA μg

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

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27%0.32mg

Vitamin B1

79.4%0.95mg

Thiamine

0.32 mgvs0.95 mg

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

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41%0.53mg

Vitamin B2

76.8%1mg

Riboflavin

0.53 mgvs1 mg

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

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18%2.9mg

Vitamin B3

153%24.4mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs24.4 mg

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

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52%2.6mg

Vitamin B5

Pantothenic acid

2.6 mgvsNA mg

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

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61%0.79mg

Vitamin B6

Pyridoxine

0.79 mgvsNA 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

Folates and Folic Acid

286 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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450%405mg

Vitamin C

Ascorbic acid

405 mgvsNA 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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23.6%3.54mg

Vitamin E

Tocopherols and Tocotrienols

3.54 mgvsNA mg

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

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384%461μg

Vitamin K

Phytomenadione or phylloquinone

461 μgvsNA μg

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

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Minerals

Broccolivs Mary's Gone Crackers, Original Crackers, Organic Gluten Free

21.3%213mg

Calcium

101%1012mg

213 mgvs1012 mg

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

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24.7%0.22mg

Copper

325%2.92mg

0.22 mgvs2.92 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

180%14.4mg

3.3 mgvs14.4 mg

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

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22.7%95mg

Magnesium

214%898mg

95 mgvs898 mg

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

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41.4%0.95mg

Manganese

497%11.4mg

0.95 mgvs11.4 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

273%1914mg

299 mgvs1914 mg

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

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42%1433mg

Potassium

63.6%2164mg

1433 mgvs2164 mg

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

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20.6%11.3μg

Selenium

162%89.4μg

11.3 μgvs89.4 μg

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

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9.98%150mg

Sodium

178%2663mg

150 mgvs2663 mg

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

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17%1.86mg

Zinc

122%13.4mg

1.86 mgvs13.4 mg

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

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11%405g

Water

0.53%19.5g

405 gvs19.5 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 3 times more Vitamin B1, 1.9 times more Vitamin B2 and 8.4 times more Vitamin B3 than Raw Broccoli.

Comparing minerals per 1 pound for Broccoli vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

Raw Broccoli has 20.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 4.7 times more Calcium, 13.1 times more Copper, 4.3 times more Iron, 9.4 times more Magnesium, 12 times more Manganese, 6.4 times more Phosphorus, 1.5 times more Potassium, 7.9 times more Selenium, 17.8 times more Sodium and 7.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 1.7 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 13.1 times more Energy, 42.2 times more Fat, 9.7 times more Carbohydrate, 6.2 times more Fiber and 4.3 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliMary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Boiled BroccoliBroccoliVS Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarMary's Gone Crackers, Original Crackers, Organic Gluten FreeVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: