Comparing Nutrients in 5 ounces Crackers, standard snack-type, regularVS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, regular

47%

48%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Crackers, standard snack-type, regularvs Broccoli

25%723kcal

Energy

1.66%48kcal

723 kcalvs48 kcal

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

Find Baked Products rich in Energy

38.6%37.5g

Fat

0.54%0.52g

37.5 gvs0.52 g

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

Find Baked Products rich in Fat

24.6%7.9g

Saturated Fat

0.5%0.16g

7.9 gvs0.16 g

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

Find Baked Products rich in Saturated Fat

137%2.2g

Omega 3

5.6%0.089g

2.2 gvs0.089 g

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

Find Baked Products rich in Omega 3

96%16.4g

Omega 6

0.41%0.069g

16.4 gvs0.069 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

67%87g

Carbohydrate

7.24%9.4g

87 gvs9.4 g

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

Find Baked Products rich in Carbohydrate

16%11.6g

Sugars

3.32%2.4g

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

11.6 gvs2.4 g

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

Find Baked Products rich in Sugars

0.57%0.41g

Fructose

1.33%0.96g

≤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]

0.41 gvs0.96 g

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

Find Baked Products rich in Fructose

%0.67g

Glucose

%0.69g

0.67 gvs0.69 g

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

Find Baked Products rich in Glucose

%9.85g

Sucrose

%0.14g

9.85 gvs0.14 g

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

Find Baked Products rich in Sucrose

8.58%3.26g

Fiber

9.7%3.7g

3.26 gvs3.7 g

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

Find Baked Products rich in Fiber

17%9.4g

Protein

7.14%4g

9.4 gvs4 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, standard snack-type, regularvs Broccoli

0%0μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

0 μgvs44 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

49%0.59mg

Vitamin B1

8.4%0.1mg

Thiamine

0.59 mgvs0.1 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

49.7%0.65mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.65 mgvs0.17 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

38.6%6.17mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

6.17 mgvs0.91 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12%0.59mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.59 mgvs0.81 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.87%0.089mg

Vitamin B6

19%0.25mg

Pyridoxine

0.089 mgvs0.25 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

32.6%130μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

130 μgvs89.3 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

140%126mg

Ascorbic acid

0 mgvs126 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

28.6%4.3mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

4.3 mgvs1.1 mg

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

Find Baked Products rich in Vitamin E

82%98μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

98 μgvs144 μg

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

Find Baked Products rich in Vitamin K

Minerals

Crackers, standard snack-type, regularvs Broccoli

17%170mg

Calcium

6.66%66.6mg

170 mgvs66.6 mg

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

Find Baked Products rich in Calcium

16.4%0.15mg

Copper

7.7%0.069mg

0.15 mgvs0.069 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

71.4%5.7mg

Iron

13%1.03mg

5.7 mgvs1.03 mg

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

Find Baked Products rich in Iron

6.07%25.5mg

Magnesium

7.1%29.8mg

25.5 mgvs29.8 mg

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

Find Baked Products rich in Magnesium

30.3%0.7mg

Manganese

13%0.3mg

0.7 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

50.2%352mg

Phosphorus

13.4%94mg

352 mgvs94 mg

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

Find Baked Products rich in Phosphorus

4.9%167mg

Potassium

13%448mg

167 mgvs448 mg

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

Find Baked Products rich in Potassium

17.3%9.5μg

Selenium

6.44%3.54μg

9.5 μgvs3.54 μg

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

Find Baked Products rich in Selenium

68.6%1029mg

Sodium

3.1%46.8mg

1029 mgvs46.8 mg

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

Find Baked Products rich in Sodium

6.3%0.69mg

Zinc

5.3%0.58mg

0.69 mgvs0.58 mg

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

Find Baked Products rich in Zinc

0.12%4.45g

Water

3.42%127g

4.45 gvs127 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, regular vs Broccoli:

Crackers, standard snack-type, regular have 5.9 times more Vitamin B1, 3.9 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 3.9 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular vs Broccoli:

Crackers, standard snack-type, regular have 2.6 times more Calcium, 2.1 times more Copper, 5.5 times more Iron, 2.3 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Selenium and 22 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Potassium and 28.4 times more Water than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular and Raw Broccoli have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, standard snack-type, regular have 15 times more Energy, 71.4 times more Fat, 48.8 times more Saturated Fat, 24.5 times more Omega 3, 236.1 times more Omega 6, 9.2 times more Carbohydrate, 4.8 times more Sugars and 2.4 times more Protein than Raw Broccoli.
Both Crackers, standard snack-type, regular and Raw Broccoli have similar amounts of Fiber per 5 oz.
Both Crackers, standard snack-type, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter fillingBroccoliVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Crackers, standard snack-type, regularVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: