Comparing Nutrients in 300 calories BroccoliVS Crackers, standard snack-type, regular

Weight per 300 calories

Broccoli

882g

Crackers, standard snack-type, regular

58.8g

Crackers, standard snack-type, regular have 15 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, standard snack-type, regular?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, standard snack-type, regular

47%

48%

300 kcal ▼

Macro Nutrients

Broccolivs Crackers, standard snack-type, regular

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

16%15.5g

3.26 gvs15.5 g

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

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3.14%1g

Saturated Fat

10.2%3.27g

1 gvs3.27 g

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

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34.7%0.56g

Omega 3

57%0.91g

0.56 gvs0.91 g

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

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2.54%0.43g

Omega 6

40%6.8g

0.43 gvs6.8 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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45%58.6g

Carbohydrate

27.7%36g

58.6 gvs36 g

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

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20.7%15g

Sugars

6.64%4.8g

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

15 gvs4.8 g

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

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8.28%6g

Fructose

0.24%0.17g

≤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 gvs0.17 g

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

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%4.32g

Glucose

%0.28g

4.32 gvs0.28 g

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

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%0.88g

Sucrose

%4.1g

0.88 gvs4.1 g

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

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60.4%23g

Fiber

3.56%1.35g

23 gvs1.35 g

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

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44.4%25g

Protein

6.97%3.9g

25 gvs3.9 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

30.4%274μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

274 μgvs0 μg

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

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52.2%0.63mg

Vitamin B1

20.4%0.24mg

Thiamine

0.63 mgvs0.24 mg

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

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79.4%1.03mg

Vitamin B2

20.6%0.27mg

Riboflavin

1.03 mgvs0.27 mg

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

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35.2%5.64mg

Vitamin B3

16%2.56mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs2.56 mg

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

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101%5.06mg

Vitamin B5

4.9%0.25mg

Pantothenic acid

5.06 mgvs0.25 mg

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

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119%1.54mg

Vitamin B6

2.85%0.037mg

Pyridoxine

1.54 mgvs0.037 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

13.5%54μg

Folates and Folic Acid

556 μgvs54 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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875%787mg

Vitamin C

0%0mg

Ascorbic acid

787 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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46%6.9mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

6.9 mgvs1.8 mg

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

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747%896μg

Vitamin K

34%40.8μg

Phytomenadione or phylloquinone

896 μgvs40.8 μg

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

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Minerals

Broccolivs Crackers, standard snack-type, regular

41.5%415mg

Calcium

7.06%70.6mg

415 mgvs70.6 mg

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

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48%0.43mg

Copper

6.8%0.061mg

0.43 mgvs0.061 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

29.6%2.37mg

6.44 mgvs2.37 mg

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

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44%185mg

Magnesium

2.52%10.6mg

185 mgvs10.6 mg

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

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80.6%1.85mg

Manganese

12.6%0.29mg

1.85 mgvs0.29 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

21%146mg

582 mgvs146 mg

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

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82%2788mg

Potassium

2.04%69.4mg

2788 mgvs69.4 mg

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

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40%22μg

Selenium

7.17%3.94μg

22 μgvs3.94 μg

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

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19.4%291mg

Sodium

28.5%427mg

291 mgvs427 mg

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

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33%3.6mg

Zinc

2.62%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

0.05%1.85g

788 gvs1.85 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, standard snack-type, regular:

Raw Broccoli has more Vitamin A, 2.6 times more Vitamin B1, 3.8 times more Vitamin B2, 2.2 times more Vitamin B3, 20.6 times more Vitamin B5, 41.7 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C, 3.9 times more Vitamin E and 22 times more Vitamin K than Crackers, standard snack-type, regular.
Both Raw Broccoli as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Crackers, standard snack-type, regular:

Raw Broccoli has 5.9 times more Calcium, 7.1 times more Copper, 2.7 times more Iron, 17.5 times more Magnesium, 6.4 times more Manganese, 4 times more Phosphorus, 40.2 times more Potassium, 5.6 times more Selenium, 12.6 times more Zinc and 426.6 times more Water than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 1.5 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 1.6 times more Carbohydrate, 3.1 times more Sugars, 35.2 times more Fructose, 17 times more Fiber and 6.4 times more Protein than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 4.8 times more Fat, 3.3 times more Saturated Fat, 1.6 times more Omega 3 and 15.7 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Crackers, standard snack-type, regular have similar amounts of Energy per 300 kcal.
Both Raw Broccoli as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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 300 calories BroccoliVS Crackers, standard snack-type, regular

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Crackers, standard snack-type, regular?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: