Comparing Nutrients in 7 ounces Boiled BroccoliVS Crackers, standard snack-type, regular

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Crackers, standard snack-type, regular

47%

48%

7 oz ▼

Macro Nutrients

Boiled Broccolivs Crackers, standard snack-type, regular

2.4%69.5kcal

Energy

35%1012kcal

69.5 kcalvs1012 kcal

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

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0.84%0.81g

Fat

54%52.4g

0.81 gvs52.4 g

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

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0.49%0.16g

Saturated Fat

34.5%11g

0.16 gvs11 g

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

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14.8%0.24g

Omega 3

192%3.07g

0.24 gvs3.07 g

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

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0.6%0.1g

Omega 6

135%23g

0.1 gvs23 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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11%14.2g

Carbohydrate

94%122g

14.2 gvs122 g

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

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3.8%2.76g

Sugars

22.4%16.2g

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

2.76 gvs16.2 g

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

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2.03%1.47g

Fructose

0.79%0.58g

≤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]

1.47 gvs0.58 g

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

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%0.97g

Glucose

%0.93g

0.97 gvs0.93 g

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

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%0.16g

Sucrose

%13.8g

0.16 gvs13.8 g

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

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17.2%6.55g

Fiber

12%4.56g

6.55 gvs4.56 g

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

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8.43%4.72g

Protein

23.5%13g

4.72 gvs13 g

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

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Vitamins

Boiled Broccolivs Crackers, standard snack-type, regular

17%153μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

153 μgvs0 μg

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

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10.4%0.13mg

Vitamin B1

68.8%0.83mg

Thiamine

0.13 mgvs0.83 mg

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

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18.8%0.24mg

Vitamin B2

69.6%0.9mg

Riboflavin

0.24 mgvs0.9 mg

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

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6.86%1.1mg

Vitamin B3

54%8.64mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs8.64 mg

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

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24.4%1.22mg

Vitamin B5

16.6%0.83mg

Pantothenic acid

1.22 mgvs0.83 mg

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

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30.5%0.4mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.4 mgvs0.13 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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53.6%214μg

Vitamin B9

45.6%183μg

Folates and Folic Acid

214 μgvs183 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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143%129mg

Vitamin C

0%0mg

Ascorbic acid

129 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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19%2.88mg

Vitamin E

40%6mg

Tocopherols and Tocotrienols

2.88 mgvs6 mg

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

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233%280μg

Vitamin K

115%138μg

Phytomenadione or phylloquinone

280 μgvs138 μg

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

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Minerals

Boiled Broccolivs Crackers, standard snack-type, regular

7.94%79.4mg

Calcium

24%238mg

79.4 mgvs238 mg

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

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13.5%0.12mg

Copper

23%0.21mg

0.12 mgvs0.21 mg

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

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0.2%7.94μg

Fluoride

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

7.94 μgvsNA μg

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

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16.6%1.33mg

Iron

100%8mg

1.33 mgvs8 mg

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

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9.92%41.7mg

Magnesium

8.5%35.7mg

41.7 mgvs35.7 mg

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

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16.7%0.38mg

Manganese

42.4%0.97mg

0.38 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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19%133mg

Phosphorus

70.3%492mg

133 mgvs492 mg

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

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17%581mg

Potassium

6.9%234mg

581 mgvs234 mg

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

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5.77%3.18μg

Selenium

24%13.3μg

3.18 μgvs13.3 μg

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

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5.42%81.4mg

Sodium

96%1441mg

81.4 mgvs1441 mg

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

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8.1%0.89mg

Zinc

8.84%0.97mg

0.89 mgvs0.97 mg

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

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4.8%177g

Water

0.17%6.23g

177 gvs6.23 g

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

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Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Crackers, standard snack-type, regular:

Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C and 2 times more Vitamin K than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 6.6 times more Vitamin B1, 3.7 times more Vitamin B2, 7.9 times more Vitamin B3 and 2.1 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, standard snack-type, regular have similar amounts of Vitamin B9 per 7 oz.
Both Boiled and Drained Broccoli as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Crackers, standard snack-type, regular:

Boiled and Drained Broccoli has 2.5 times more Potassium and 28.4 times more Water than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 3 times more Calcium, 1.7 times more Copper, 6 times more Iron, 2.5 times more Manganese, 3.7 times more Phosphorus, 4.2 times more Selenium and 17.7 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Crackers, standard snack-type, regular have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Broccoli has 2.6 times more Fructose and 1.4 times more Fiber than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 14.6 times more Energy, 64.5 times more Fat, 70.4 times more Saturated Fat, 13 times more Omega 3, 226.9 times more Omega 6, 8.5 times more Carbohydrate, 5.9 times more Sugars and 2.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCrackers, standard snack-type, regularVS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter filling

Compare Foods

Comparing Nutrients in 7 ounces Boiled BroccoliVS Crackers, standard snack-type, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: