Comparing Nutrients in 300 calories Crackers, whole-wheatVS Boiled Broccoli

Weight per 300 calories

Crackers, whole-wheat

70.3g

Boiled Broccoli

857g

Crackers, whole-wheat have 12.2 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Crackers, whole-wheat or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Crackers, whole-wheatvs Boiled 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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10.2%9.93g

Fat

3.62%3.5g

9.93 gvs3.5 g

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

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4.53%1.45g

Saturated Fat

2.1%0.68g

1.45 gvs0.68 g

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

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37%0.59g

Omega 3

63.8%1g

0.59 gvs1 g

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

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25%4.3g

Omega 6

2.57%0.44g

4.3 gvs0.44 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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37.6%49g

Carbohydrate

47.3%61.5g

49 gvs61.5 g

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

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1.15%0.84g

Sugars

16.4%12g

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

0.84 gvs12 g

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

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0%0g

Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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%0.22g

Glucose

%4.2g

0.22 gvs4.2 g

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

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%0.6g

Sucrose

%0.69g

0.6 gvs0.69 g

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

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19%7.24g

Fiber

74.4%28.3g

7.24 gvs28.3 g

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

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13.3%7.43g

Protein

36.4%20.4g

7.43 gvs20.4 g

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

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Vitamins

Crackers, whole-wheatvs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

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10.7%0.13mg

Vitamin B1

45%0.54mg

Thiamine

0.13 mgvs0.54 mg

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

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1.13%0.015mg

Vitamin B2

81%1.05mg

Riboflavin

0.015 mgvs1.05 mg

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

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20.3%3.25mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

3.25 mgvs4.74 mg

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

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11.7%0.58mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.58 mgvs5.3 mg

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

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10%0.13mg

Vitamin B6

132%1.7mg

Pyridoxine

0.13 mgvs1.7 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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4.9%19.7μg

Vitamin B9

231%926μg

Folates and Folic Acid

19.7 μgvs926 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

618%556mg

Ascorbic acid

0 mgvs556 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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6.6%0.99mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.99 mgvs12.4 mg

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

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16%19μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

19 μgvs1209 μg

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

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Minerals

Crackers, whole-wheatvs Boiled Broccoli

2.53%25.3mg

Calcium

34.3%343mg

25.3 mgvs343 mg

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

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32.8%0.3mg

Copper

58%0.52mg

0.3 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.3%2.35mg

Iron

71.8%5.74mg

2.35 mgvs5.74 mg

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

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18.4%77.3mg

Magnesium

43%180mg

77.3 mgvs180 mg

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

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65.7%1.5mg

Manganese

72.3%1.66mg

1.5 mgvs1.66 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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33.2%233mg

Phosphorus

82%574mg

233 mgvs574 mg

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

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7.13%242mg

Potassium

74%2511mg

242 mgvs2511 mg

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

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13%7.1μg

Selenium

25%13.7μg

7.1 μgvs13.7 μg

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

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37.5%562mg

Sodium

23.4%351mg

562 mgvs351 mg

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

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16.8%1.85mg

Zinc

35%3.86mg

1.85 mgvs3.86 mg

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

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0.056%2.07g

Water

20.7%765g

2.07 gvs765 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, whole-wheat vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, 71.5 times more Vitamin B2, 1.5 times more Vitamin B3, 9 times more Vitamin B5, 13.2 times more Vitamin B6, 47.1 times more Vitamin B9, more Vitamin C, 12.5 times more Vitamin E and 63.3 times more Vitamin K than Crackers, whole-wheat.
Both Crackers, whole-wheat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Boiled Broccoli:

Crackers, whole-wheat have 1.6 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 13.6 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 10.4 times more Potassium, 1.9 times more Selenium, 2.1 times more Zinc and 370.4 times more Water than Crackers, whole-wheat.
Both Crackers, whole-wheat and Boiled and Drained Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, whole-wheat have 2.8 times more Fat, 2.1 times more Saturated Fat and 9.8 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Omega 3, 1.3 times more Carbohydrate, 14.3 times more Sugars, more Fructose, 3.9 times more Fiber and 2.7 times more Protein than Crackers, whole-wheat.
Both Crackers, whole-wheat and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Crackers, whole-wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, whole-wheatVS Cracker, mealBoiled BroccoliVS Cracker, mealCrackers, whole-wheatVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Crackers, whole-wheatVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, whole-wheat or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: