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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

5 oz ▼

Macro Nutrients

Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

1.66%48kcal

Energy

21.2%615kcal

48 kcalvs615 kcal

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

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0.54%0.52g

Fat

17.2%16.7g

0.52 gvs16.7 g

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

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0.5%0.16g

Saturated Fat

13%4.16g

0.16 gvs4.16 g

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

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5.6%0.089g

Omega 3

7.6%0.12g

0.089 gvs0.12 g

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

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0.41%0.069g

Omega 6

13.3%2.26g

0.069 gvs2.26 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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7.24%9.4g

Carbohydrate

78%101g

9.4 gvs101 g

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

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3.32%2.4g

Sugars

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

2.4 gvsNA g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

11%4.25g

3.7 gvs4.25 g

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

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7.14%4g

Protein

23.3%13g

4 gvs13 g

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

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Vitamins

Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

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

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8.4%0.1mg

Vitamin B1

66.7%0.8mg

Thiamine

0.1 mgvs0.8 mg

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

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12.8%0.17mg

Vitamin B2

50.4%0.65mg

Riboflavin

0.17 mgvs0.65 mg

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

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5.66%0.91mg

Vitamin B3

46.5%7.44mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs7.44 mg

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

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16.2%0.81mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.81 mgvs0.65 mg

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

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19%0.25mg

Vitamin B6

4.14%0.054mg

Pyridoxine

0.25 mgvs0.054 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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22.3%89.3μg

Vitamin B9

44%176μg

Folates and Folic Acid

89.3 μgvs176 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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140%126mg

Vitamin C

0%0mg

Ascorbic acid

126 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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7.37%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

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120%144μg

Vitamin K

Phytomenadione or phylloquinone

144 μgvsNA μg

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

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Minerals

Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

6.66%66.6mg

Calcium

17%169mg

66.6 mgvs169 mg

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

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7.7%0.069mg

Copper

31.3%0.28mg

0.069 mgvs0.28 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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13%1.03mg

Iron

96%7.65mg

1.03 mgvs7.65 mg

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

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7.1%29.8mg

Magnesium

9.1%38.3mg

29.8 mgvs38.3 mg

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

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13%0.3mg

Manganese

43%0.99mg

0.3 mgvs0.99 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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13.4%94mg

Phosphorus

21.3%149mg

94 mgvs149 mg

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

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13%448mg

Potassium

5.34%181mg

448 mgvs181 mg

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

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6.44%3.54μg

Selenium

3.54 μgvsNA μg

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

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3.1%46.8mg

Sodium

72.4%1086mg

46.8 mgvs1086 mg

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

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5.3%0.58mg

Zinc

9.92%1.1mg

0.58 mgvs1.1 mg

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

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3.42%127g

Water

0.16%5.8g

127 gvs5.8 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 Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 5 oz.

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

Raw Broccoli has 2.5 times more Potassium and 21.8 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.5 times more Calcium, 4.1 times more Copper, 7.4 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 23.2 times more Sodium and 1.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 12.8 times more Energy, 31.9 times more Fat, 25.7 times more Saturated Fat, 1.4 times more Omega 3, 32.5 times more Omega 6, 10.8 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli.
Both Raw Broccoli and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Fiber per 5 oz.
Both Raw Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Boiled BroccoliBroccoliVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low salt

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: