Comparing Nutrients in 1 pound Crackers, saltines, low salt (includes oyster, soda, soup)VS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

66%1910kcal

Energy

5.3%154kcal

1910 kcalvs154 kcal

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

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41.4%40g

Fat

1.73%1.68g

40 gvs1.68 g

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

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28.4%9.08g

Saturated Fat

1.6%0.52g

9.08 gvs0.52 g

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

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124%2g

Omega 3

18%0.29g

2 gvs0.29 g

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

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97%16.4g

Omega 6

1.3%0.22g

16.4 gvs0.22 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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259%337g

Carbohydrate

23%30g

337 gvs30 g

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

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14%10g

Sugars

10.6%7.7g

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

10 gvs7.7 g

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

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1.44%1.04g

Fructose

4.25%3.1g

≤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]

1.04 gvs3.1 g

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

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%1.04g

Glucose

%2.22g

1.04 gvs2.22 g

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

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%0g

Sucrose

%0.45g

0 gvs0.45 g

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

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34.6%13g

Fiber

31%11.8g

13 gvs11.8 g

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

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77%43g

Protein

23%12.8g

43 gvs12.8 g

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

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Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

0%0μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

0 μgvs141 μg

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

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231%2.77mg

Vitamin B1

27%0.32mg

Thiamine

2.77 mgvs0.32 mg

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

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115%1.5mg

Vitamin B2

41%0.53mg

Riboflavin

1.5 mgvs0.53 mg

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

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148%23.7mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

23.7 mgvs2.9 mg

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

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43%2.15mg

Vitamin B5

52%2.6mg

Pantothenic acid

2.15 mgvs2.6 mg

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

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21%0.27mg

Vitamin B6

61%0.79mg

Pyridoxine

0.27 mgvs0.79 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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159%635μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

635 μgvs286 μg

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

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17%0.41μg

Vitamin B12

0%0μg

Cobalamin

0.41 μgvs0 μg

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

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0%0mg

Vitamin C

450%405mg

Ascorbic acid

0 mgvs405 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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34%5.1mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

5.1 mgvs3.54 mg

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

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58.2%70μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

70 μgvs461 μg

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

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Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

54%540mg

Calcium

21.3%213mg

540 mgvs213 mg

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

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78.6%0.71mg

Copper

24.7%0.22mg

0.71 mgvs0.22 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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291%23.3mg

Iron

41.4%3.3mg

23.3 mgvs3.3 mg

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

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27%113mg

Magnesium

22.7%95mg

113 mgvs95 mg

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

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165%3.8mg

Manganese

41.4%0.95mg

3.8 mgvs0.95 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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72%503mg

Phosphorus

42.8%299mg

503 mgvs299 mg

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

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97%3284mg

Potassium

42%1433mg

3284 mgvs1433 mg

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

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52.8%29μg

Selenium

20.6%11.3μg

29 μgvs11.3 μg

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

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60%898mg

Sodium

9.98%150mg

898 mgvs150 mg

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

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34%3.7mg

Zinc

17%1.86mg

3.7 mgvs1.86 mg

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

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0.49%18.3g

Water

11%405g

18.3 gvs405 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 Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines, low salt (includes oyster, soda, soup) have 8.6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C and 6.6 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Vitamin B5 per 1 lb.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines, low salt (includes oyster, soda, soup) have 2.5 times more Calcium, 3.2 times more Copper, 7 times more Iron, 4 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 2.6 times more Selenium, 6 times more Sodium and 2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 22.2 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Crackers, saltines, low salt (includes oyster, soda, soup) have 12.4 times more Energy, 23.9 times more Fat, 17.6 times more Saturated Fat, 6.9 times more Omega 3, 74 times more Omega 6, 11.2 times more Carbohydrate, 1.3 times more Sugars and 3.4 times more Protein than Raw Broccoli.
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Fiber per 1 lb.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 1 pound Crackers, saltines, low salt (includes oyster, soda, soup)VS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: