Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheatVS Broccoli

Weight per 500 calories

Crackers, standard snack-type, with whole wheat

108g

Broccoli

1471g

Crackers, standard snack-type, with whole wheat have 13.6 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, standard snack-type, with whole wheat or Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, with whole wheat

35%

59%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Crackers, standard snack-type, with whole wheatvs 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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20%19.3g

Fat

5.6%5.44g

19.3 gvs5.44 g

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

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14.7%4.7g

Saturated Fat

5.24%1.68g

4.7 gvs1.68 g

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

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60.2%0.96g

Omega 3

58%0.93g

0.96 gvs0.93 g

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

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44.7%7.6g

Omega 6

4.24%0.72g

7.6 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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56.8%74g

Carbohydrate

75%98g

74 gvs98 g

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

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15.5%11.3g

Sugars

34.5%25g

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

11.3 gvs25 g

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

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0.27%0.19g

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]

0.19 gvs10 g

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

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%0.26g

Glucose

%7.2g

0.26 gvs7.2 g

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

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%10.5g

Sucrose

%1.47g

10.5 gvs1.47 g

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

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14%5.3g

Fiber

101%38.2g

5.3 gvs38.2 g

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

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14%7.87g

Protein

74%41.5g

7.87 gvs41.5 g

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

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Vitamins

Crackers, standard snack-type, with whole wheatvs Broccoli

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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28.8%0.35mg

Vitamin B1

87%1.04mg

Thiamine

0.35 mgvs1.04 mg

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

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20%0.26mg

Vitamin B2

132%1.72mg

Riboflavin

0.26 mgvs1.72 mg

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

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30%4.8mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

4.8 mgvs9.4 mg

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

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10.3%0.51mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.51 mgvs8.43 mg

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

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15%0.19mg

Vitamin B6

198%2.57mg

Pyridoxine

0.19 mgvs2.57 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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15.7%62.6μg

Vitamin B9

232%926μg

Folates and Folic Acid

62.6 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

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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21%3.13mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

3.13 mgvs11.5 mg

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

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12.8%15.3μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

15.3 μgvs1494 μg

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

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Minerals

Crackers, standard snack-type, with whole wheatvs Broccoli

18%180mg

Calcium

69%691mg

180 mgvs691 mg

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

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23.6%0.21mg

Copper

80%0.72mg

0.21 mgvs0.72 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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49.3%3.94mg

Iron

134%10.7mg

3.94 mgvs10.7 mg

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

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12%50.8mg

Magnesium

73.5%309mg

50.8 mgvs309 mg

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

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43%0.99mg

Manganese

134%3.1mg

0.99 mgvs3.1 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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55%384mg

Phosphorus

139%971mg

384 mgvs971 mg

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

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6.64%226mg

Potassium

137%4647mg

226 mgvs4647 mg

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

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17%9.4μg

Selenium

67%36.8μg

9.4 μgvs36.8 μg

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

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54%808mg

Sodium

32.4%485mg

808 mgvs485 mg

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

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11%1.2mg

Zinc

55%6.03mg

1.2 mgvs6.03 mg

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

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0.08%2.95g

Water

35.5%1313g

2.95 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, standard snack-type, with whole wheat vs Broccoli:

Raw Broccoli contains more Vitamin A, 3 times more Vitamin B1, 6.6 times more Vitamin B2, 2 times more Vitamin B3, 16.4 times more Vitamin B5, 13.2 times more Vitamin B6, 14.8 times more Vitamin B9, more Vitamin C, 3.7 times more Vitamin E and 97.4 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Broccoli:

Crackers, standard snack-type, with whole wheat have 1.7 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 3.8 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 6.1 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus, 20.6 times more Potassium, 3.9 times more Selenium, 5 times more Zinc and 445.4 times more Water than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 500 calories:

Crackers, standard snack-type, with whole wheat have 3.5 times more Fat, 2.8 times more Saturated Fat and 10.5 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Carbohydrate, 2.2 times more Sugars, 51.4 times more Fructose, 7.2 times more Fiber and 5.3 times more Protein than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Raw Broccoli have similar amounts of Energy and Omega 3 per 500 kcal.
Both Crackers, standard snack-type, with whole wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, standard snack-type, with whole wheatVS Cookies, coconut macaroonBroccoliVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheatVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: