Comparing Nutrients in 5 ounces Crackers, flavored, fish-shapedVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Boiled Broccoli

22.6%656kcal

Energy

1.7%49.6kcal

656 kcalvs49.6 kcal

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

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26%25g

Fat

0.6%0.58g

25 gvs0.58 g

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

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9.12%2.9g

Saturated Fat

0.35%0.11g

2.9 gvs0.11 g

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

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37.3%0.6g

Omega 3

10.5%0.17g

0.6 gvs0.17 g

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

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29%4.93g

Omega 6

0.43%0.072g

4.93 gvs0.072 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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71.6%93g

Carbohydrate

7.83%10g

93 gvs10 g

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

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2.3%1.67g

Sugars

2.7%1.97g

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

1.67 gvs1.97 g

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

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0.18%0.13g

Fructose

1.45%1.05g

≤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]

0.13 gvs1.05 g

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

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%0.43g

Glucose

%0.69g

0.43 gvs0.69 g

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

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%0g

Sucrose

%0.11g

0 gvs0.11 g

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

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11.6%4.4g

Fiber

12.3%4.68g

4.4 gvs4.68 g

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

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25.7%14.4g

Protein

6.02%3.37g

14.4 gvs3.37 g

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

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Vitamins

Crackers, flavored, fish-shapedvs Boiled Broccoli

Vitamin A

12%109μg

RAE, retinol activity equivalents

NA μgvs109 μg

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

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96%1.15mg

Vitamin B1

7.44%0.089mg

Thiamine

1.15 mgvs0.089 mg

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

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56%0.73mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.73 mgvs0.17 mg

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

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56.8%9.1mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

9.1 mgvs0.78 mg

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

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18.8%0.94mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.94 mgvs0.87 mg

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

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9.27%0.12mg

Vitamin B6

22%0.28mg

Pyridoxine

0.12 mgvs0.28 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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54.2%217μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

217 μgvs153 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

102%92mg

Ascorbic acid

NA mgvs92 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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34.8%5.2mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

5.2 mgvs2.06 mg

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

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32.7%39.3μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

39.3 μgvs200 μg

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

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Minerals

Crackers, flavored, fish-shapedvs Boiled Broccoli

11.8%118mg

Calcium

5.67%56.7mg

118 mgvs56.7 mg

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

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21%0.19mg

Copper

9.6%0.086mg

0.19 mgvs0.086 mg

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

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Fluoride

0.14%5.67μg

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

NA μgvs5.67 μg

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

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81%6.5mg

Iron

12%0.95mg

6.5 mgvs0.95 mg

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

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8.44%35.4mg

Magnesium

7.1%29.8mg

35.4 mgvs29.8 mg

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

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35%0.8mg

Manganese

12%0.27mg

0.8 mgvs0.27 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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34%237mg

Phosphorus

13.6%95mg

237 mgvs95 mg

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

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9.34%318mg

Potassium

12.2%415mg

318 mgvs415 mg

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

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10.3%5.67μg

Selenium

4.12%2.27μg

5.67 μgvs2.27 μg

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

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92%1375mg

Sodium

3.87%58mg

1375 mgvs58 mg

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

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14%1.55mg

Zinc

5.8%0.64mg

1.55 mgvs0.64 mg

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

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0.13%4.85g

Water

3.4%127g

4.85 gvs127 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 Crackers, flavored, fish-shaped vs Boiled Broccoli:

Crackers, flavored, fish-shaped have 12.9 times more Vitamin B1, 4.2 times more Vitamin B2, 11.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Vitamin B6 and 5.1 times more Vitamin K than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Boiled Broccoli:

Crackers, flavored, fish-shaped have 2.1 times more Calcium, 2.2 times more Copper, 6.8 times more Iron, 2.9 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Selenium, 23.7 times more Sodium and 2.4 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Potassium and 26.1 times more Water than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled and Drained Broccoli have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, flavored, fish-shaped have 13.2 times more Energy, 43.2 times more Fat, 26.1 times more Saturated Fat, 3.5 times more Omega 3, 68.2 times more Omega 6, 9.1 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.2 times more Fructose than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled and Drained Broccoli have similar amounts of Sugars and Fiber per 5 oz.
Both Crackers, flavored, fish-shaped as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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Comparing Nutrients in 5 ounces Crackers, flavored, fish-shapedVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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