Comparing Nutrients in 7 ounces BroccoliVS Crackers, matzo, whole-wheat

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, matzo, whole-wheat

14%

82%

7 oz ▼

Macro Nutrients

Broccolivs Crackers, matzo, whole-wheat

2.33%67.5kcal

Energy

24%697kcal

67.5 kcalvs697 kcal

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

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0.76%0.73g

Fat

3.07%2.98g

0.73 gvs2.98 g

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

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0.71%0.23g

Saturated Fat

1.5%0.48g

0.23 gvs0.48 g

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

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7.8%0.13g

Omega 3

4.1%0.065g

0.13 gvs0.065 g

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

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0.57%0.097g

Omega 6

7.2%1.23g

0.097 gvs1.23 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

120%157g

13 gvs157 g

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

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4.65%3.37g

Sugars

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

3.37 gvsNA 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

61.6%23.4g

5.16 gvs23.4 g

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

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10%5.6g

Protein

46.4%26g

5.6 gvs26 g

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

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Vitamins

Broccolivs Crackers, matzo, whole-wheat

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

60.4%0.72mg

Thiamine

0.14 mgvs0.72 mg

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

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18%0.23mg

Vitamin B2

41.4%0.54mg

Riboflavin

0.23 mgvs0.54 mg

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

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7.93%1.27mg

Vitamin B3

67%10.7mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs10.7 mg

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

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22.7%1.14mg

Vitamin B5

49.2%2.46mg

Pantothenic acid

1.14 mgvs2.46 mg

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

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26.7%0.35mg

Vitamin B6

24.3%0.32mg

Pyridoxine

0.35 mgvs0.32 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

17.4%69.5μg

Folates and Folic Acid

125 μgvs69.5 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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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10.3%1.55mg

Vitamin E

Tocopherols and Tocotrienols

1.55 mgvsNA mg

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

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168%202μg

Vitamin K

Phytomenadione or phylloquinone

202 μgvsNA μg

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

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Minerals

Broccolivs Crackers, matzo, whole-wheat

9.33%93mg

Calcium

4.56%45.6mg

93 mgvs45.6 mg

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

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11%0.097mg

Copper

77%0.69mg

0.097 mgvs0.69 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

115%9.23mg

1.45 mgvs9.23 mg

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

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9.92%41.7mg

Magnesium

63.3%266mg

41.7 mgvs266 mg

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

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18%0.42mg

Manganese

302%6.95mg

0.42 mgvs6.95 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

86.5%605mg

131 mgvs605 mg

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

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18.4%627mg

Potassium

18.4%627mg

627 mgvs627 mg

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

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9.02%4.96μg

Selenium

271%149μg

4.96 μgvs149 μg

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

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4.37%65.5mg

Sodium

0.26%3.97mg

65.5 mgvs3.97 mg

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

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7.4%0.81mg

Zinc

47%5.18mg

0.81 mgvs5.18 mg

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

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4.8%177g

Water

0.26%9.53g

177 gvs9.53 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, matzo, whole-wheat:

Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 5.1 times more Vitamin B1, 2.3 times more Vitamin B2, 8.5 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Broccoli.
Both Raw Broccoli and Crackers, matzo, whole-wheat have similar amounts of Vitamin B6 per 7 oz.
Both Raw Broccoli as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Crackers, matzo, whole-wheat:

Raw Broccoli has 2 times more Calcium, 16.5 times more Sodium and 18.6 times more Water than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 7.1 times more Copper, 6.4 times more Iron, 6.4 times more Magnesium, 16.7 times more Manganese, 4.6 times more Phosphorus, 30 times more Selenium and 6.4 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Crackers, matzo, whole-wheat have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.9 times more Omega 3 than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 10.3 times more Energy, 4.1 times more Fat, 12.6 times more Omega 6, 11.9 times more Carbohydrate, 4.5 times more Fiber and 4.6 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliCrackers, matzo, whole-wheatVS Boiled BroccoliBroccoliVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Crackers, matzo, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: