Comparing Nutrients in 5 ounces Boiled BroccoliVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Crackers, saltines (includes oyster, soda, soup)

19%

72%

5 oz ▼

Macro Nutrients

Boiled Broccolivs Crackers, saltines (includes oyster, soda, soup)

1.7%49.6kcal

Energy

20.4%593kcal

49.6 kcalvs593 kcal

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

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0.6%0.58g

Fat

12.6%12.2g

0.58 gvs12.2 g

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

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0.35%0.11g

Saturated Fat

7.32%2.34g

0.11 gvs2.34 g

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

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10.5%0.17g

Omega 3

49%0.78g

0.17 gvs0.78 g

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

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0.43%0.072g

Omega 6

35.6%6.06g

0.072 gvs6.06 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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7.83%10g

Carbohydrate

80.7%105g

10 gvs105 g

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

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2.7%1.97g

Sugars

2.52%1.83g

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

1.97 gvs1.83 g

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

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1.45%1.05g

Fructose

0.37%0.27g

≤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]

1.05 gvs0.27 g

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

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%0.69g

Glucose

%0.17g

0.69 gvs0.17 g

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

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%0.11g

Sucrose

%0g

0.11 gvs0 g

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

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12.3%4.68g

Fiber

10.4%3.97g

4.68 gvs3.97 g

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

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6.02%3.37g

Protein

24%13.4g

3.37 gvs13.4 g

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

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Vitamins

Boiled Broccolivs Crackers, saltines (includes oyster, soda, soup)

12%109μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

109 μgvs1.4 μg

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

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7.44%0.089mg

Vitamin B1

83%1mg

Thiamine

0.089 mgvs1 mg

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

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13.4%0.17mg

Vitamin B2

53%0.69mg

Riboflavin

0.17 mgvs0.69 mg

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

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4.9%0.78mg

Vitamin B3

57%9.13mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs9.13 mg

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

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17.5%0.87mg

Vitamin B5

15%0.76mg

Pantothenic acid

0.87 mgvs0.76 mg

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

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22%0.28mg

Vitamin B6

9.38%0.12mg

Pyridoxine

0.28 mgvs0.12 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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38.3%153μg

Vitamin B9

47.5%190μg

Folates and Folic Acid

153 μgvs190 μg

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

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0%0μg

Vitamin B12

5.3%0.13μg

Cobalamin

0 μgvs0.13 μg

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

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102%92mg

Vitamin C

0%0mg

Ascorbic acid

92 mgvs0 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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13.7%2.06mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

2.06 mgvs1.63 mg

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

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167%200μg

Vitamin K

30%36μg

Phytomenadione or phylloquinone

200 μgvs36 μg

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

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Minerals

Boiled Broccolivs Crackers, saltines (includes oyster, soda, soup)

5.67%56.7mg

Calcium

2.7%27mg

56.7 mgvs27 mg

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

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9.6%0.086mg

Copper

22%0.2mg

0.086 mgvs0.2 mg

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

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0.14%5.67μg

Fluoride

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

5.67 μgvsNA μg

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

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12%0.95mg

Iron

99%7.9mg

0.95 mgvs7.9 mg

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

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7.1%29.8mg

Magnesium

7.76%32.6mg

29.8 mgvs32.6 mg

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

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12%0.27mg

Manganese

42.3%0.97mg

0.27 mgvs0.97 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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13.6%95mg

Phosphorus

20.7%145mg

95 mgvs145 mg

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

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12.2%415mg

Potassium

6.34%215mg

415 mgvs215 mg

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

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4.12%2.27μg

Selenium

26.5%14.6μg

2.27 μgvs14.6 μg

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

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3.87%58mg

Sodium

89%1334mg

58 mgvs1334 mg

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

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5.8%0.64mg

Zinc

8.9%0.98mg

0.64 mgvs0.98 mg

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

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3.4%127g

Water

0.19%7.16g

127 gvs7.16 g

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

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Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Crackers, saltines (includes oyster, soda, soup):

Boiled and Drained Broccoli has 77 times more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 5.6 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 11.1 times more Vitamin B1, 4 times more Vitamin B2, 11.6 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
Both Boiled and Drained Broccoli as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Crackers, saltines (includes oyster, soda, soup):

Boiled and Drained Broccoli has 2.1 times more Calcium, 1.9 times more Potassium and 17.7 times more Water than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 2.3 times more Copper, 8.3 times more Iron, 3.5 times more Manganese, 1.5 times more Phosphorus, 6.4 times more Selenium, 23 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Broccoli has 3.9 times more Fructose than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 11.9 times more Energy, 21.1 times more Fat, 20.9 times more Saturated Fat, 4.6 times more Omega 3, 83.8 times more Omega 6, 10.3 times more Carbohydrate and 4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Sugars and Fiber per 5 oz.
Both Boiled and Drained Broccoli as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCrackers, saltines (includes oyster, soda, soup)VS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regular

Compare Foods

Comparing Nutrients in 5 ounces Boiled BroccoliVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: