Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Broccoli

Weight per 300 calories

Crackers, cream, La Moderna Rikis Cream Crackers

64.7g

Broccoli

882g

Crackers, cream, La Moderna Rikis Cream Crackers have 13.6 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Crackers, cream, La Moderna Rikis Cream Crackersvs Broccoli

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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13%12.6g

Fat

3.37%3.26g

12.6 gvs3.26 g

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

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5.32%1.7g

Saturated Fat

3.14%1g

1.7 gvs1 g

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

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0.81%0.013g

Omega 3

34.7%0.56g

0.013 gvs0.56 g

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

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2.33%0.4g

Omega 6

2.54%0.43g

0.4 gvs0.43 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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32.3%42g

Carbohydrate

45%58.6g

42 gvs58.6 g

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

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9.3%6.73g

Sugars

20.7%15g

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

6.73 gvs15 g

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

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0.98%0.71g

Fructose

8.28%6g

≤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]

0.71 gvs6 g

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

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%0.61g

Glucose

%4.32g

0.61 gvs4.32 g

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

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%5.15g

Sucrose

%0.88g

5.15 gvs0.88 g

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

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4.1%1.55g

Fiber

60.4%23g

1.55 gvs23 g

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

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8.3%4.65g

Protein

44.4%25g

4.65 gvs25 g

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

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Vitamins

Crackers, cream, La Moderna Rikis Cream Crackersvs Broccoli

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

NA μgvs274 μg

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

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Vitamin B1

52.2%0.63mg

Thiamine

NA mgvs0.63 mg

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

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Vitamin B2

79.4%1.03mg

Riboflavin

NA mgvs1.03 mg

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

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Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

NA mgvs5.64 mg

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

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Vitamin B5

101%5.06mg

Pantothenic acid

NA mgvs5.06 mg

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

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Vitamin B6

119%1.54mg

Pyridoxine

NA mgvs1.54 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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Vitamin B9

139%556μg

Folates and Folic Acid

NA μgvs556 μg

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

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21.6%0.52μg

Vitamin B12

0%0μg

Cobalamin

0.52 μgvs0 μg

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

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Vitamin C

875%787mg

Ascorbic acid

NA mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

Crackers, cream, La Moderna Rikis Cream Crackersvs Broccoli

47.5%475mg

Calcium

41.5%415mg

475 mgvs415 mg

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

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8.1%0.073mg

Copper

48%0.43mg

0.073 mgvs0.43 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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53.7%4.3mg

Iron

80.5%6.44mg

4.3 mgvs6.44 mg

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

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4.3%18mg

Magnesium

44%185mg

18 mgvs185 mg

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

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23.8%0.55mg

Manganese

80.6%1.85mg

0.55 mgvs1.85 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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9.24%64.7mg

Phosphorus

83%582mg

64.7 mgvs582 mg

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

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2.22%75.6mg

Potassium

82%2788mg

75.6 mgvs2788 mg

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

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Selenium

40%22μg

NA μgvs22 μg

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

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32.4%486mg

Sodium

19.4%291mg

486 mgvs291 mg

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

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24%2.66mg

Zinc

33%3.6mg

2.66 mgvs3.6 mg

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

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0.078%2.9g

Water

21.3%788g

2.9 gvs788 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 Crackers, cream, La Moderna Rikis Cream Crackers vs Broccoli:

Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw Broccoli.

Comparing minerals per 300 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Broccoli:

Crackers, cream, La Moderna Rikis Cream Crackers have 1.7 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 5.9 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 3.4 times more Manganese, 9 times more Phosphorus, 36.9 times more Potassium, 1.4 times more Zinc and 272 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Broccoli have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, cream, La Moderna Rikis Cream Crackers have 3.9 times more Fat and 1.7 times more Saturated Fat than Raw Broccoli.
While Raw Broccoli contains 43 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Sugars, 8.4 times more Fructose, 14.8 times more Fiber and 5.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozenBroccoliVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: