Comparing Nutrients in 300 calories Crackers, standard snack-type, regularVS Broccoli

Weight per 300 calories

Crackers, standard snack-type, regular

58.8g

Broccoli

882g

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

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, regular

47%

48%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Crackers, standard snack-type, regularvs 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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16%15.5g

Fat

3.37%3.26g

15.5 gvs3.26 g

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

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10.2%3.27g

Saturated Fat

3.14%1g

3.27 gvs1 g

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

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57%0.91g

Omega 3

34.7%0.56g

0.91 gvs0.56 g

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

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40%6.8g

Omega 6

2.54%0.43g

6.8 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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27.7%36g

Carbohydrate

45%58.6g

36 gvs58.6 g

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

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6.64%4.8g

Sugars

20.7%15g

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

4.8 gvs15 g

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

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0.24%0.17g

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]

0.17 gvs6 g

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

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%0.28g

Glucose

%4.32g

0.28 gvs4.32 g

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

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%4.1g

Sucrose

%0.88g

4.1 gvs0.88 g

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

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3.56%1.35g

Fiber

60.4%23g

1.35 gvs23 g

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

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6.97%3.9g

Protein

44.4%25g

3.9 gvs25 g

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

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Vitamins

Crackers, standard snack-type, regularvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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20.4%0.24mg

Vitamin B1

52.2%0.63mg

Thiamine

0.24 mgvs0.63 mg

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

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20.6%0.27mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.27 mgvs1.03 mg

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

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16%2.56mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.56 mgvs5.64 mg

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

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4.9%0.25mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.25 mgvs5.06 mg

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

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2.85%0.037mg

Vitamin B6

119%1.54mg

Pyridoxine

0.037 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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13.5%54μg

Vitamin B9

139%556μg

Folates and Folic Acid

54 μgvs556 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

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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12%1.8mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

1.8 mgvs6.9 mg

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

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34%40.8μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

40.8 μgvs896 μg

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

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Minerals

Crackers, standard snack-type, regularvs Broccoli

7.06%70.6mg

Calcium

41.5%415mg

70.6 mgvs415 mg

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

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6.8%0.061mg

Copper

48%0.43mg

0.061 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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29.6%2.37mg

Iron

80.5%6.44mg

2.37 mgvs6.44 mg

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

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2.52%10.6mg

Magnesium

44%185mg

10.6 mgvs185 mg

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

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12.6%0.29mg

Manganese

80.6%1.85mg

0.29 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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21%146mg

Phosphorus

83%582mg

146 mgvs582 mg

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

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2.04%69.4mg

Potassium

82%2788mg

69.4 mgvs2788 mg

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

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7.17%3.94μg

Selenium

40%22μg

3.94 μgvs22 μg

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

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28.5%427mg

Sodium

19.4%291mg

427 mgvs291 mg

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

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2.62%0.29mg

Zinc

33%3.6mg

0.29 mgvs3.6 mg

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

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0.05%1.85g

Water

21.3%788g

1.85 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, standard snack-type, regular vs Broccoli:

Raw Broccoli contains 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 Crackers, standard snack-type, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Crackers, standard snack-type, regular have 1.5 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 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.

Comparison of macro-nutrients per 300 calories:

Crackers, standard snack-type, regular have 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.
While Raw Broccoli contains 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.
Both Crackers, standard snack-type, regular and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Crackers, standard snack-type, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter fillingBroccoliVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Crackers, standard snack-type, regularVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: