Comparing Nutrients in 300 calories Boiled BroccoliVS Crackers, rye, wafers, plain

Weight per 300 calories

Boiled Broccoli

857g

Crackers, rye, wafers, plain

89.8g

Crackers, rye, wafers, plain have 9.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Crackers, rye, wafers, plain?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Crackers, rye, wafers, plain

10%

88%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Crackers, rye, wafers, plain

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

3.62%3.5g

Fat

0.83%0.81g

3.5 gvs0.81 g

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

Find Vegetables rich in Fat

2.1%0.68g

Saturated Fat

0.3%0.097g

0.68 gvs0.097 g

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

Find Vegetables rich in Saturated Fat

63.8%1g

Omega 3

2.7%0.043g

1 gvs0.043 g

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

Find Vegetables rich in Omega 3

2.57%0.44g

Omega 6

1.84%0.31g

0.44 gvs0.31 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

47.3%61.5g

Carbohydrate

55.6%72.2g

61.5 gvs72.2 g

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

Find Vegetables rich in Carbohydrate

16.4%12g

Sugars

1.25%0.91g

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

12 gvs0.91 g

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

Find Vegetables rich in Sugars

8.75%6.34g

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]

6.34 gvsNA g

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

Find Vegetables rich in Fructose

%4.2g

Glucose

4.2 gvsNA g

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

Find Vegetables rich in Glucose

%0.69g

Sucrose

0.69 gvsNA g

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

Find Vegetables rich in Sucrose

74.4%28.3g

Fiber

54%20.6g

28.3 gvs20.6 g

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

Find Vegetables rich in Fiber

36.4%20.4g

Protein

15.4%8.62g

20.4 gvs8.62 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Crackers, rye, wafers, plain

73.3%660μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

660 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

45%0.54mg

Vitamin B1

32%0.38mg

Thiamine

0.54 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

81%1.05mg

Vitamin B2

20%0.26mg

Riboflavin

1.05 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

29.6%4.74mg

Vitamin B3

8.88%1.42mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs1.42 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

106%5.3mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

5.3 mgvs0.51 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

132%1.7mg

Vitamin B6

18.7%0.24mg

Pyridoxine

1.7 mgvs0.24 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

231%926μg

Vitamin B9

10%40.4μg

Folates and Folic Acid

926 μgvs40.4 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

618%556mg

Vitamin C

0.1%0.09mg

Ascorbic acid

556 mgvs0.09 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

83%12.4mg

Vitamin E

4.8%0.72mg

Tocopherols and Tocotrienols

12.4 mgvs0.72 mg

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

Find Vegetables rich in Vitamin E

1008%1209μg

Vitamin K

4.27%5.1μg

Phytomenadione or phylloquinone

1209 μgvs5.1 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Crackers, rye, wafers, plain

34.3%343mg

Calcium

3.6%36mg

343 mgvs36 mg

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

Find Vegetables rich in Calcium

58%0.52mg

Copper

46%0.41mg

0.52 mgvs0.41 mg

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

Find Vegetables rich in Copper

0.86%34.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

34.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

71.8%5.74mg

Iron

66.7%5.34mg

5.74 mgvs5.34 mg

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

Find Vegetables rich in Iron

43%180mg

Magnesium

26%109mg

180 mgvs109 mg

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

Find Vegetables rich in Magnesium

72.3%1.66mg

Manganese

210%4.8mg

1.66 mgvs4.8 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

82%574mg

Phosphorus

43%300mg

574 mgvs300 mg

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

Find Vegetables rich in Phosphorus

74%2511mg

Potassium

13%445mg

2511 mgvs445 mg

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

Find Vegetables rich in Potassium

25%13.7μg

Selenium

39%21.4μg

13.7 μgvs21.4 μg

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

Find Vegetables rich in Selenium

23.4%351mg

Sodium

33.4%500mg

351 mgvs500 mg

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

Find Vegetables rich in Sodium

35%3.86mg

Zinc

23%2.5mg

3.86 mgvs2.5 mg

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

Find Vegetables rich in Zinc

20.7%765g

Water

0.12%4.5g

765 gvs4.5 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Crackers, rye, wafers, plain:

Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 3.3 times more Vitamin B3, 10.3 times more Vitamin B5, 7 times more Vitamin B6, 22.9 times more Vitamin B9, 6193.3 times more Vitamin C, 17.3 times more Vitamin E and 236.2 times more Vitamin K than Crackers, rye, wafers, plain.
Both Boiled and Drained Broccoli as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Crackers, rye, wafers, plain:

Boiled and Drained Broccoli has 9.5 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.9 times more Phosphorus, 5.6 times more Potassium, 1.5 times more Zinc and 170.3 times more Water than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 2.9 times more Manganese, 1.6 times more Selenium and 1.4 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, rye, wafers, plain have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 4.3 times more Fat, 23.7 times more Omega 3, 13.1 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Crackers, rye, wafers, plain.
Both Boiled and Drained Broccoli and Crackers, rye, wafers, plain have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Crackers, rye, wafers, plain have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCrackers, rye, wafers, plainVS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, rye, wafers, seasonedCrackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Crackers, rye, wafers, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Crackers, rye, wafers, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: