Comparing Nutrients in 7 ounces BroccoliVS Crackers, crispbread, rye

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, crispbread, rye

89%

7 oz ▼

Macro Nutrients

Broccolivs Crackers, crispbread, rye

2.33%67.5kcal

Energy

25%726kcal

67.5 kcalvs726 kcal

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

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0.76%0.73g

Fat

2.66%2.58g

0.73 gvs2.58 g

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

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0.71%0.23g

Saturated Fat

0.9%0.29g

0.23 gvs0.29 g

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

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7.8%0.13g

Omega 3

9.8%0.16g

0.13 gvs0.16 g

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

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0.57%0.097g

Omega 6

5.6%0.95g

0.097 gvs0.95 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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10%13g

Carbohydrate

125%163g

13 gvs163 g

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

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4.65%3.37g

Sugars

2.93%2.12g

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

3.37 gvs2.12 g

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

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1.86%1.35g

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]

1.35 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

86%32.7g

5.16 gvs32.7 g

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

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10%5.6g

Protein

28%15.7g

5.6 gvs15.7 g

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

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Vitamins

Broccolivs Crackers, crispbread, rye

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

40%0.48mg

Thiamine

0.14 mgvs0.48 mg

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

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18%0.23mg

Vitamin B2

22%0.29mg

Riboflavin

0.23 mgvs0.29 mg

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

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7.93%1.27mg

Vitamin B3

13%2.06mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs2.06 mg

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

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22.7%1.14mg

Vitamin B5

27%1.34mg

Pantothenic acid

1.14 mgvs1.34 mg

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

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26.7%0.35mg

Vitamin B6

32%0.42mg

Pyridoxine

0.35 mgvs0.42 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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31.3%125μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

125 μgvs93 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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197%177mg

Vitamin C

0%0mg

Ascorbic acid

177 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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10.3%1.55mg

Vitamin E

10.7%1.6mg

Tocopherols and Tocotrienols

1.55 mgvs1.6 mg

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

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168%202μg

Vitamin K

9.92%12μg

Phytomenadione or phylloquinone

202 μgvs12 μg

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

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Minerals

Broccolivs Crackers, crispbread, rye

9.33%93mg

Calcium

6.15%61.5mg

93 mgvs61.5 mg

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

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11%0.097mg

Copper

56.2%0.51mg

0.097 mgvs0.51 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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18%1.45mg

Iron

60.3%4.82mg

1.45 mgvs4.82 mg

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

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9.92%41.7mg

Magnesium

37%155mg

41.7 mgvs155 mg

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

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18%0.42mg

Manganese

214%4.9mg

0.42 mgvs4.9 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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18.7%131mg

Phosphorus

76.3%534mg

131 mgvs534 mg

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

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18.4%627mg

Potassium

18.6%633mg

627 mgvs633 mg

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

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9.02%4.96μg

Selenium

132%72.6μg

4.96 μgvs72.6 μg

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

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4.37%65.5mg

Sodium

54.2%814mg

65.5 mgvs814 mg

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

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7.4%0.81mg

Zinc

43%4.74mg

0.81 mgvs4.74 mg

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

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4.8%177g

Water

0.33%12g

177 gvs12 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 Broccoli vs Crackers, crispbread, rye:

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and 16.9 times more Vitamin K than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 3.4 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Crackers, crispbread, rye have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 7 oz.
Both Raw Broccoli as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Crackers, crispbread, rye:

Raw Broccoli has 1.5 times more Calcium and 14.6 times more Water than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 5.2 times more Copper, 3.3 times more Iron, 3.7 times more Magnesium, 11.8 times more Manganese, 4.1 times more Phosphorus, 14.6 times more Selenium, 12.4 times more Sodium and 5.8 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Crackers, crispbread, rye have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.6 times more Sugars than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 10.8 times more Energy, 3.5 times more Fat, 1.3 times more Omega 3, 9.8 times more Omega 6, 12.4 times more Carbohydrate, 6.3 times more Fiber and 2.8 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliCrackers, crispbread, ryeVS Boiled BroccoliBroccoliVS Crackers, matzo, plainCrackers, crispbread, ryeVS Crackers, matzo, plain

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Crackers, crispbread, rye

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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