Comparing Nutrients in 300 calories Crackers, gluten-free, multi-seeded and multigrainVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Crackers, gluten-free, multi-seeded and multigrain

66.2g

Cooked Chopped Frozen Broccoli

1071g

Crackers, gluten-free, multi-seeded and multigrain have 16.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Crackers, gluten-free, multi-seeded and multigrain or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, gluten-free, multi-seeded and multigrain

10%

31%

59%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Crackers, gluten-free, multi-seeded and multigrainvs Cooked Chopped Frozen 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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11%10.5g

Fat

1.33%1.3g

10.5 gvs1.3 g

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

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4.3%1.37g

Saturated Fat

0.6%0.19g

1.37 gvs0.19 g

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

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38.3%0.61g

Omega 3

28%0.45g

0.61 gvs0.45 g

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

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19.6%3.34g

Omega 6

0.82%0.14g

3.34 gvs0.14 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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33.8%44g

Carbohydrate

44%57.3g

44 gvs57.3 g

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

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0.79%0.57g

Sugars

21.7%15.8g

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

0.57 gvs15.8 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.57g

Sucrose

0.57 gvsNA g

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

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17.8%6.75g

Fiber

84.6%32g

6.75 gvs32 g

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

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13.3%7.45g

Protein

59.3%33.2g

7.45 gvs33.2 g

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

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Vitamins

Crackers, gluten-free, multi-seeded and multigrainvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

0 μgvs546 μg

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

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11.5%0.14mg

Vitamin B1

49%0.59mg

Thiamine

0.14 mgvs0.59 mg

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

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8.8%0.11mg

Vitamin B2

66.8%0.87mg

Riboflavin

0.11 mgvs0.87 mg

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

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20%3.2mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs4.9 mg

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

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11%0.56mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

0.56 mgvs2.94 mg

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

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19%0.25mg

Vitamin B6

107%1.4mg

Pyridoxine

0.25 mgvs1.4 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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5.8%23μg

Vitamin B9

150%600μg

Folates and Folic Acid

23 μgvs600 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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0%0mg

Vitamin C

477%430mg

Ascorbic acid

0 mgvs430 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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6.62%0.99mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

0.99 mgvs14 mg

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

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7.56%9.07μg

Vitamin K

787%944μg

Phytomenadione or phylloquinone

9.07 μgvs944 μg

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

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Minerals

Crackers, gluten-free, multi-seeded and multigrainvs Cooked Chopped Frozen Broccoli

15.8%158mg

Calcium

35.4%354mg

158 mgvs354 mg

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

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40.4%0.36mg

Copper

40.5%0.36mg

0.36 mgvs0.36 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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23.4%1.87mg

Iron

81.7%6.54mg

1.87 mgvs6.54 mg

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

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26%109mg

Magnesium

33%139mg

109 mgvs139 mg

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

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70.6%1.62mg

Manganese

104%2.4mg

1.62 mgvs2.4 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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35.4%248mg

Phosphorus

75%525mg

248 mgvs525 mg

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

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7.42%252mg

Potassium

44.7%1521mg

252 mgvs1521 mg

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

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21%11.5μg

Selenium

13.6%7.5μg

11.5 μgvs7.5 μg

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

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19.3%290mg

Sodium

7.86%118mg

290 mgvs118 mg

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

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16%1.75mg

Zinc

27.3%3mg

1.75 mgvs3 mg

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

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0.064%2.38g

Water

26.3%972g

2.38 gvs972 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, gluten-free, multi-seeded and multigrain vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains more Vitamin A, 4.3 times more Vitamin B1, 7.6 times more Vitamin B2, 1.5 times more Vitamin B3, 5.3 times more Vitamin B5, 5.7 times more Vitamin B6, 25.9 times more Vitamin B9, more Vitamin C, 14.2 times more Vitamin E and 104 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
Both Crackers, gluten-free, multi-seeded and multigrain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, gluten-free, multi-seeded and multigrain vs Cooked Chopped Frozen Broccoli:

Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more Selenium and 2.5 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium, 3.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 6 times more Potassium, 1.7 times more Zinc and 408.8 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
Both Crackers, gluten-free, multi-seeded and multigrain and Boiled Chopped Frozen Broccoli have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, gluten-free, multi-seeded and multigrain have 8.2 times more Fat, 7.1 times more Saturated Fat, 1.4 times more Omega 3 and 23.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.3 times more Carbohydrate, 27.7 times more Sugars, 4.8 times more Fiber and 4.5 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
Both Crackers, gluten-free, multi-seeded and multigrain and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
Both Crackers, gluten-free, multi-seeded and multigrain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, gluten-free, multi-seeded and multigrainVS Waffles, gluten-free, frozen, ready-to-heatCooked Chopped Frozen BroccoliVS Waffles, gluten-free, frozen, ready-to-heatCrackers, gluten-free, multi-seeded and multigrainVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Crackers, gluten-free, multi-seeded and multigrainVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, gluten-free, multi-seeded and multigrain or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: