Comparing Nutrients in 300 calories BroccoliVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 300 calories

Broccoli

882g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

65.8g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 13.4 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

300 kcal ▼

Macro Nutrients

Broccolivs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.37%3.26g

Fat

10.5%10g

3.26 gvs10 g

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

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3.14%1g

Saturated Fat

11.7%3.76g

1 gvs3.76 g

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

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34.7%0.56g

Omega 3

1.4%0.022g

0.56 gvs0.022 g

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

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2.54%0.43g

Omega 6

5.14%0.87g

0.43 gvs0.87 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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45%58.6g

Carbohydrate

39%50.6g

58.6 gvs50.6 g

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

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20.7%15g

Sugars

3.54%2.57g

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

15 gvs2.57 g

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

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8.28%6g

Fructose

0.27%0.2g

≤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 gvs0.2 g

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

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%4.32g

Glucose

%0.26g

4.32 gvs0.26 g

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

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%0.88g

Sucrose

%2.1g

0.88 gvs2.1 g

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

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60.4%23g

Fiber

5.2%1.97g

23 gvs1.97 g

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

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44.4%25g

Protein

2.94%1.64g

25 gvs1.64 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, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30.4%274μg

Vitamin A

RAE, retinol activity equivalents

274 μgvsNA μg

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

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52.2%0.63mg

Vitamin B1

3.3%0.039mg

Thiamine

0.63 mgvs0.039 mg

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

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79.4%1.03mg

Vitamin B2

5.06%0.066mg

Riboflavin

1.03 mgvs0.066 mg

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

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35.2%5.64mg

Vitamin B3

2.6%0.41mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs0.41 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

101%5.06mg

Vitamin B5

Pantothenic acid

5.06 mgvsNA mg

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

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119%1.54mg

Vitamin B6

3.54%0.046mg

Pyridoxine

1.54 mgvs0.046 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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139%556μg

Vitamin B9

1.15%4.6μg

Folates and Folic Acid

556 μgvs4.6 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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875%787mg

Vitamin C

Ascorbic acid

787 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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46%6.9mg

Vitamin E

Tocopherols and Tocotrienols

6.9 mgvsNA mg

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

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747%896μg

Vitamin K

Phytomenadione or phylloquinone

896 μgvsNA μg

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

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Minerals

Broccolivs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

41.5%415mg

Calcium

1.84%18.4mg

415 mgvs18.4 mg

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

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48%0.43mg

Copper

6.36%0.057mg

0.43 mgvs0.057 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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80.5%6.44mg

Iron

4.6%0.37mg

6.44 mgvs0.37 mg

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

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44%185mg

Magnesium

2.35%9.87mg

185 mgvs9.87 mg

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

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80.6%1.85mg

Manganese

8.55%0.2mg

1.85 mgvs0.2 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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83%582mg

Phosphorus

5.36%37.5mg

582 mgvs37.5 mg

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

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82%2788mg

Potassium

1.66%56.6mg

2788 mgvs56.6 mg

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

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40%22μg

Selenium

22 μgvsNA μg

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

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19.4%291mg

Sodium

39%586mg

291 mgvs586 mg

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

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33%3.6mg

Zinc

2.63%0.29mg

3.6 mgvs0.29 mg

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

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21.3%788g

Water

0.044%1.63g

788 gvs1.63 g

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

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Lets compare vitamin content per 300 calories of Broccoli vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Raw Broccoli has 15.9 times more Vitamin B1, 15.7 times more Vitamin B2, 13.6 times more Vitamin B3, 33.5 times more Vitamin B6 and 120.7 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 300 calories for Broccoli vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Raw Broccoli has 22.5 times more Calcium, 7.6 times more Copper, 17.5 times more Iron, 18.8 times more Magnesium, 9.4 times more Manganese, 15.5 times more Phosphorus, 49.3 times more Potassium, 12.5 times more Zinc and 482.9 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 24.9 times more Omega 3, 5.8 times more Sugars, 30.4 times more Fructose, 11.6 times more Fiber and 15.1 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 3.1 times more Fat, 3.7 times more Saturated Fat and 2 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Broccoli as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Boiled BroccoliBroccoliVS Crackers, gluten-free, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: