Comparing Nutrients in 5 ounces Crackers, saltines, low salt (includes oyster, soda, soup)VS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Boiled Broccoli

20.6%597kcal

Energy

1.7%49.6kcal

597 kcalvs49.6 kcal

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

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13%12.5g

Fat

0.6%0.58g

12.5 gvs0.58 g

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

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8.86%2.84g

Saturated Fat

0.35%0.11g

2.84 gvs0.11 g

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

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38.7%0.62g

Omega 3

10.5%0.17g

0.62 gvs0.17 g

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

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30.2%5.14g

Omega 6

0.43%0.072g

5.14 gvs0.072 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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81%105g

Carbohydrate

7.83%10g

105 gvs10 g

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

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4.34%3.15g

Sugars

2.7%1.97g

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

3.15 gvs1.97 g

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

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0.45%0.33g

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]

0.33 gvs1.05 g

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

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%0.33g

Glucose

%0.69g

0.33 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%4.1g

Fiber

12.3%4.68g

4.1 gvs4.68 g

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

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24%13.5g

Protein

6.02%3.37g

13.5 gvs3.37 g

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

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Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Boiled Broccoli

0%0μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

0 μgvs109 μg

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

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72%0.87mg

Vitamin B1

7.44%0.089mg

Thiamine

0.87 mgvs0.089 mg

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

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36%0.47mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.47 mgvs0.17 mg

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

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46.4%7.42mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs0.78 mg

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

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13.5%0.67mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.67 mgvs0.87 mg

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

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6.54%0.085mg

Vitamin B6

22%0.28mg

Pyridoxine

0.085 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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49.6%198μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

198 μgvs153 μg

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

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5.3%0.13μg

Vitamin B12

0%0μg

Cobalamin

0.13 μgvs0 μg

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

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0%0mg

Vitamin C

102%92mg

Ascorbic acid

0 mgvs92 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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10.6%1.6mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

1.6 mgvs2.06 mg

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

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18%22μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

22 μgvs200 μg

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

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Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Boiled Broccoli

17%169mg

Calcium

5.67%56.7mg

169 mgvs56.7 mg

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

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24.6%0.22mg

Copper

9.6%0.086mg

0.22 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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91%7.27mg

Iron

12%0.95mg

7.27 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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51.6%1.2mg

Manganese

12%0.27mg

1.2 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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22.5%157mg

Phosphorus

13.6%95mg

157 mgvs95 mg

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

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30%1026mg

Potassium

12.2%415mg

1026 mgvs415 mg

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

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16.5%9.07μg

Selenium

4.12%2.27μg

9.07 μgvs2.27 μg

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

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18.7%281mg

Sodium

3.87%58mg

281 mgvs58 mg

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

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10.6%1.16mg

Zinc

5.8%0.64mg

1.16 mgvs0.64 mg

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

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0.15%5.7g

Water

3.4%127g

5.7 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, saltines, low salt (includes oyster, soda, soup) vs Boiled Broccoli:

Crackers, saltines, low salt (includes oyster, soda, soup) have 9.7 times more Vitamin B1, 2.7 times more Vitamin B2, 9.5 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 9.2 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 5 oz.

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

Crackers, saltines, low salt (includes oyster, soda, soup) have 3 times more Calcium, 2.6 times more Copper, 7.7 times more Iron, 4.3 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium, 4.8 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 22.1 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled and Drained Broccoli have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, saltines, low salt (includes oyster, soda, soup) have 12 times more Energy, 21.6 times more Fat, 25.3 times more Saturated Fat, 3.7 times more Omega 3, 71.1 times more Omega 6, 10.4 times more Carbohydrate, 1.6 times more Sugars and 4 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.2 times more Fructose than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Boiled BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Crackers, saltines, low salt (includes oyster, soda, soup)VS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: