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

Weight per 500 calories

Crackers, saltines, low salt (includes oyster, soda, soup)
119g
Broccoli
1471g

Crackers, saltines, low salt (includes oyster, soda, soup) have 12.4 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 500 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)
9%
19%
72%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

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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11%10.5g
Fat
5.6%5.44g
10.5 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.43%2.38g
Saturated Fat
5.24%1.68g
2.38 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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32.4%0.52g
Omega 3
58%0.93g
0.52 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25.3%4.3g
Omega 6
4.24%0.72g
4.3 gvs0.72 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%88.3g
Carbohydrate
75%98g
88.3 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.64%2.64g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.64 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.38%0.27g
Fructose
13.8%10g
≤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]
0.27 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.27g
Glucose
%7.2g
0.27 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%1.47g
0 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.06%3.44g
Fiber
101%38.2g
3.44 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11.3g
Protein
74%41.5g
11.3 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
0 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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60.5%0.73mg
Vitamin B1
87%1.04mg
Thiamine
0.73 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.2%0.39mg
Vitamin B2
132%1.72mg
Riboflavin
0.39 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.2mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
6.2 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.3%0.56mg
Vitamin B5
169%8.43mg
Pantothenic acid
0.56 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.5%0.071mg
Vitamin B6
198%2.57mg
Pyridoxine
0.071 mgvs2.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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41.6%166μg
Vitamin B9
232%926μg
Folates and Folic Acid
166 μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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4.45%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
1458%1312mg
Ascorbic acid
0 mgvs1312 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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8.87%1.33mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
1.33 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.2%18.3μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
18.3 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%141mg
Calcium
69%691mg
141 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.6%0.19mg
Copper
80%0.72mg
0.19 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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76%6.1mg
Iron
134%10.7mg
6.1 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.07%29.7mg
Magnesium
73.5%309mg
29.7 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.3%1mg
Manganese
134%3.1mg
1 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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19%132mg
Phosphorus
139%971mg
132 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25.3%860mg
Potassium
137%4647mg
860 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14%7.6μg
Selenium
67%36.8μg
7.6 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.7%235mg
Sodium
32.4%485mg
235 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.85%0.97mg
Zinc
55%6.03mg
0.97 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.8g
Water
35.5%1313g
4.8 gvs1313 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, low salt (includes oyster, soda, soup) vs Broccoli:
Comparing minerals per 500 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: