Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup)VS Broccoli

Weight per 300 calories

Crackers, saltines (includes oyster, soda, soup)

71.8g

Broccoli

882g

Crackers, saltines (includes oyster, soda, soup) have 12.3 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, saltines (includes oyster, soda, soup) or Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs 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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6.4%6.2g

Fat

3.37%3.26g

6.2 gvs3.26 g

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

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3.7%1.2g

Saturated Fat

3.14%1g

1.2 gvs1 g

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

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25%0.4g

Omega 3

34.7%0.56g

0.4 gvs0.56 g

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

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18%3.07g

Omega 6

2.54%0.43g

3.07 gvs0.43 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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41%53g

Carbohydrate

45%58.6g

53 gvs58.6 g

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

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1.28%0.93g

Sugars

20.7%15g

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

0.93 gvs15 g

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

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0.19%0.14g

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]

0.14 gvs6 g

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

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%0.086g

Glucose

%4.32g

0.086 gvs4.32 g

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

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%0g

Sucrose

%0.88g

0 gvs0.88 g

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

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5.3%2g

Fiber

60.4%23g

2 gvs23 g

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

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12%6.8g

Protein

44.4%25g

6.8 gvs25 g

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

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Broccoli

0.08%0.72μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0.72 μgvs274 μg

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

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42%0.5mg

Vitamin B1

52.2%0.63mg

Thiamine

0.5 mgvs0.63 mg

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

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27%0.35mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.35 mgvs1.03 mg

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

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29%4.62mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.62 mgvs5.64 mg

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

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7.7%0.38mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.38 mgvs5.06 mg

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

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4.75%0.062mg

Vitamin B6

119%1.54mg

Pyridoxine

0.062 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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24%96μg

Vitamin B9

139%556μg

Folates and Folic Acid

96 μgvs556 μg

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

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2.7%0.065μg

Vitamin B12

0%0μg

Cobalamin

0.065 μgvs0 μg

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

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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 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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5.5%0.83mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.83 mgvs6.9 mg

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

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15%18.2μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

18.2 μgvs896 μg

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

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs Broccoli

1.36%13.6mg

Calcium

41.5%415mg

13.6 mgvs415 mg

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

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11%0.1mg

Copper

48%0.43mg

0.1 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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50%4mg

Iron

80.5%6.44mg

4 mgvs6.44 mg

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

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3.93%16.5mg

Magnesium

44%185mg

16.5 mgvs185 mg

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

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21.4%0.49mg

Manganese

80.6%1.85mg

0.49 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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10.5%73.2mg

Phosphorus

83%582mg

73.2 mgvs582 mg

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

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3.2%109mg

Potassium

82%2788mg

109 mgvs2788 mg

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

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13.4%7.4μg

Selenium

40%22μg

7.4 μgvs22 μg

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

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45%675mg

Sodium

19.4%291mg

675 mgvs291 mg

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

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4.5%0.5mg

Zinc

33%3.6mg

0.5 mgvs3.6 mg

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

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0.098%3.62g

Water

21.3%788g

3.62 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, saltines (includes oyster, soda, soup) vs Broccoli:

Raw Broccoli contains 381.1 times more Vitamin A, 3 times more Vitamin B2, 13.1 times more Vitamin B5, 25 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin C, 8.3 times more Vitamin E and 49.2 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines (includes oyster, soda, soup) have 2.3 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 30.4 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 11.2 times more Magnesium, 3.8 times more Manganese, 8 times more Phosphorus, 25.6 times more Potassium, 3 times more Selenium, 7.3 times more Zinc and 217.4 times more Water than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 300 calories:

Crackers, saltines (includes oyster, soda, soup) have 1.9 times more Fat and 7.1 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Omega 3, 16.2 times more Sugars, 44 times more Fructose, 11.4 times more Fiber and 3.7 times more Protein than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularBroccoliVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup)VS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: