Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup)VS Boiled Broccoli

Weight per 500 calories

Crackers, saltines (includes oyster, soda, soup)

120g

Boiled Broccoli

1429g

Crackers, saltines (includes oyster, soda, soup) have 11.9 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 500 calories - Crackers, saltines (includes oyster, soda, soup) or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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10.7%10.3g

Fat

6.04%5.86g

10.3 gvs5.86 g

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

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6.18%1.98g

Saturated Fat

3.53%1.13g

1.98 gvs1.13 g

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

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41.3%0.66g

Omega 3

106%1.7g

0.66 gvs1.7 g

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

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30%5.1g

Omega 6

4.3%0.73g

5.1 gvs0.73 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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68%88.6g

Carbohydrate

79%103g

88.6 gvs103 g

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

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2.13%1.54g

Sugars

27.4%20g

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

1.54 gvs20 g

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

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0.31%0.23g

Fructose

14.6%10.6g

≤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]

0.23 gvs10.6 g

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

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%0.14g

Glucose

%7g

0.14 gvs7 g

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

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%0g

Sucrose

%1.14g

0 gvs1.14 g

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

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8.8%3.35g

Fiber

124%47g

3.35 gvs47 g

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

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20.2%11.3g

Protein

60.7%34g

11.3 gvs34 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 Boiled Broccoli

0.13%1.2μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

1.2 μgvs1100 μg

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

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70%0.84mg

Vitamin B1

75%0.9mg

Thiamine

0.84 mgvs0.9 mg

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

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45%0.58mg

Vitamin B2

135%1.76mg

Riboflavin

0.58 mgvs1.76 mg

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

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48%7.7mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs7.9 mg

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

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13%0.64mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.64 mgvs8.8 mg

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

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7.9%0.1mg

Vitamin B6

220%2.86mg

Pyridoxine

0.1 mgvs2.86 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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40%160μg

Vitamin B9

386%1543μg

Folates and Folic Acid

160 μgvs1543 μg

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

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4.5%0.11μg

Vitamin B12

0%0μg

Cobalamin

0.11 μgvs0 μg

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

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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 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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9.17%1.38mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

1.38 mgvs20.7 mg

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

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25.3%30.4μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

30.4 μgvs2016 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 Boiled Broccoli

2.27%22.7mg

Calcium

57%571mg

22.7 mgvs571 mg

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

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18.5%0.17mg

Copper

97%0.87mg

0.17 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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83.3%6.66mg

Iron

120%9.57mg

6.66 mgvs9.57 mg

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

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6.55%27.5mg

Magnesium

71.4%300mg

27.5 mgvs300 mg

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

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35.7%0.82mg

Manganese

120%2.77mg

0.82 mgvs2.77 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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17.4%122mg

Phosphorus

137%957mg

122 mgvs957 mg

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

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5.35%182mg

Potassium

123%4186mg

182 mgvs4186 mg

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

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22.4%12.3μg

Selenium

41.6%23μg

12.3 μgvs23 μg

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

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75%1126mg

Sodium

39%586mg

1126 mgvs586 mg

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

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7.5%0.83mg

Zinc

58.4%6.43mg

0.83 mgvs6.43 mg

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

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0.16%6.04g

Water

34.5%1275g

6.04 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Boiled Broccoli:

Boiled and Drained Broccoli contains 919.6 times more Vitamin A, 3 times more Vitamin B2, 13.7 times more Vitamin B5, 27.8 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C, 15.1 times more Vitamin E and 66.3 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Boiled Broccoli:

Crackers, saltines (includes oyster, soda, soup) have 1.9 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 25.1 times more Calcium, 5.2 times more Copper, 1.4 times more Iron, 10.9 times more Magnesium, 3.4 times more Manganese, 7.8 times more Phosphorus, 23 times more Potassium, 1.9 times more Selenium, 7.8 times more Zinc and 211.1 times more Water than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 500 calories:

Crackers, saltines (includes oyster, soda, soup) have 1.8 times more Fat, 1.8 times more Saturated Fat and 7 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Omega 3, 12.9 times more Sugars, 46.5 times more Fructose, 14.1 times more Fiber and 3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularBoiled BroccoliVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup)VS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: