Comparing Nutrients in 500 calories Crackers, flavored, fish-shapedVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Crackers, flavored, fish-shaped

108g

Cooked Chopped Frozen Broccoli

1786g

Crackers, flavored, fish-shaped have 16.5 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 500 calories - Crackers, flavored, fish-shaped or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Cooked Chopped Frozen Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

19.7%19g

Fat

2.2%2.14g

19 gvs2.14 g

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

Find Baked Products rich in Fat

6.95%2.22g

Saturated Fat

1%0.32g

2.22 gvs0.32 g

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

Find Baked Products rich in Saturated Fat

28.4%0.45g

Omega 3

47%0.75g

0.45 gvs0.75 g

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

Find Baked Products rich in Omega 3

22%3.76g

Omega 6

1.37%0.23g

3.76 gvs0.23 g

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

Find Baked Products rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Baked Products rich in Cholesterol

54.6%71g

Carbohydrate

73.5%96g

71 gvs96 g

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

Find Baked Products rich in Carbohydrate

1.76%1.27g

Sugars

36.2%26.3g

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

1.27 gvs26.3 g

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

Find Baked Products rich in Sugars

0.13%0.097g

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]

0.097 gvsNA g

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

Find Baked Products rich in Fructose

%0.32g

Glucose

0.32 gvsNA g

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

Find Baked Products rich in Glucose

%0g

Sucrose

0 gvsNA g

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

Find Baked Products rich in Sucrose

8.8%3.35g

Fiber

141%53.6g

3.35 gvs53.6 g

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

Find Baked Products rich in Fiber

19.6%11g

Protein

99%55.4g

11 gvs55.4 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, flavored, fish-shapedvs Cooked Chopped Frozen Broccoli

Vitamin A

101%911μg

RAE, retinol activity equivalents

NA μgvs911 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

73%0.88mg

Vitamin B1

82%0.98mg

Thiamine

0.88 mgvs0.98 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

42.7%0.56mg

Vitamin B2

111%1.45mg

Riboflavin

0.56 mgvs1.45 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

43.3%6.92mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

6.92 mgvs8.18 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14.3%0.71mg

Vitamin B5

98%4.9mg

Pantothenic acid

0.71 mgvs4.9 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.06%0.092mg

Vitamin B6

179%2.32mg

Pyridoxine

0.092 mgvs2.32 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

41.3%165μg

Vitamin B9

250%1000μg

Folates and Folic Acid

165 μgvs1000 μg

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

Find Baked Products rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

796%716mg

Ascorbic acid

NA mgvs716 mg

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

Find Baked Products rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

26.5%3.97mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

3.97 mgvs23.6 mg

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

Find Baked Products rich in Vitamin E

25%30μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

30 μgvs1573 μg

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

Find Baked Products rich in Vitamin K

Minerals

Crackers, flavored, fish-shapedvs Cooked Chopped Frozen Broccoli

8.96%89.6mg

Calcium

59%589mg

89.6 mgvs589 mg

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

Find Baked Products rich in Calcium

16%0.14mg

Copper

67.5%0.61mg

0.14 mgvs0.61 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

62%4.95mg

Iron

136%11mg

4.95 mgvs11 mg

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

Find Baked Products rich in Iron

6.43%27mg

Magnesium

55.3%232mg

27 mgvs232 mg

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

Find Baked Products rich in Magnesium

26.5%0.61mg

Manganese

173%4mg

0.61 mgvs4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

25.8%180mg

Phosphorus

125%875mg

180 mgvs875 mg

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

Find Baked Products rich in Phosphorus

7.1%242mg

Potassium

74.6%2536mg

242 mgvs2536 mg

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

Find Baked Products rich in Potassium

7.85%4.3μg

Selenium

22.7%12.5μg

4.3 μgvs12.5 μg

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

Find Baked Products rich in Selenium

70%1048mg

Sodium

13%196mg

1048 mgvs196 mg

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

Find Baked Products rich in Sodium

10.7%1.18mg

Zinc

45.5%5mg

1.18 mgvs5 mg

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

Find Baked Products rich in Zinc

0.1%3.7g

Water

43.8%1620g

3.7 gvs1620 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 2.6 times more Vitamin B2, 6.8 times more Vitamin B5, 25.3 times more Vitamin B6, 6.1 times more Vitamin B9, 5.9 times more Vitamin E and 52.6 times more Vitamin K than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Cooked Chopped Frozen Broccoli:

Crackers, flavored, fish-shaped have 5.3 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 4.2 times more Copper, 2.2 times more Iron, 8.6 times more Magnesium, 6.5 times more Manganese, 4.9 times more Phosphorus, 10.5 times more Potassium, 2.9 times more Selenium, 4.2 times more Zinc and 438.6 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 500 calories:

Crackers, flavored, fish-shaped have 8.9 times more Fat, 6.9 times more Saturated Fat and 16.2 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3, 1.3 times more Carbohydrate, 20.6 times more Sugars, 16 times more Fiber and 5 times more Protein than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
Both Crackers, flavored, fish-shaped as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, flavored, fish-shapedVS Cookies, gluten-free, chocolate sandwich, with creme fillingCooked Chopped Frozen BroccoliVS Cookies, gluten-free, chocolate sandwich, with creme fillingCrackers, flavored, fish-shapedVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 500 calories Crackers, flavored, fish-shapedVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: