Comparing Nutrients in 7 ounces BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

7 oz ▼

Macro Nutrients

Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

2.33%67.5kcal

Energy

29.7%861kcal

67.5 kcalvs861 kcal

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

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0.76%0.73g

Fat

24%23.4g

0.73 gvs23.4 g

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

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0.71%0.23g

Saturated Fat

18%5.8g

0.23 gvs5.8 g

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

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7.8%0.13g

Omega 3

10.7%0.17g

0.13 gvs0.17 g

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

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0.57%0.097g

Omega 6

18.6%3.16g

0.097 gvs3.16 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

109%142g

13 gvs142 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

15.7%5.95g

5.16 gvs5.95 g

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

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10%5.6g

Protein

32.6%18.3g

5.6 gvs18.3 g

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

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Vitamins

Broccolivs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

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

93%1.12mg

Thiamine

0.14 mgvs1.12 mg

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

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18%0.23mg

Vitamin B2

70.5%0.92mg

Riboflavin

0.23 mgvs0.92 mg

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

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7.93%1.27mg

Vitamin B3

65%10.4mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs10.4 mg

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

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22.7%1.14mg

Vitamin B5

18%0.9mg

Pantothenic acid

1.14 mgvs0.9 mg

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

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26.7%0.35mg

Vitamin B6

5.8%0.075mg

Pyridoxine

0.35 mgvs0.075 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

61.5%246μg

Folates and Folic Acid

125 μgvs246 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, saltines, unsalted tops (includes oyster, soda, soup)

9.33%93mg

Calcium

23.6%236mg

93 mgvs236 mg

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

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11%0.097mg

Copper

44%0.39mg

0.097 mgvs0.39 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

134%10.7mg

1.45 mgvs10.7 mg

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

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9.92%41.7mg

Magnesium

12.8%53.6mg

41.7 mgvs53.6 mg

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

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18%0.42mg

Manganese

60%1.38mg

0.42 mgvs1.38 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

29.8%208mg

131 mgvs208 mg

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

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18.4%627mg

Potassium

7.47%254mg

627 mgvs254 mg

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

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9.02%4.96μg

Selenium

4.96 μgvsNA μg

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

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4.37%65.5mg

Sodium

101%1520mg

65.5 mgvs1520 mg

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

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7.4%0.81mg

Zinc

14%1.53mg

0.81 mgvs1.53 mg

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

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4.8%177g

Water

0.22%8.14g

177 gvs8.14 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, saltines, unsalted tops (includes oyster, soda, soup):

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Raw Broccoli has 2.5 times more Potassium and 21.8 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.5 times more Calcium, 4.1 times more Copper, 7.4 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 23.2 times more Sodium and 1.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 12.8 times more Energy, 31.9 times more Fat, 25.7 times more Saturated Fat, 1.4 times more Omega 3, 32.5 times more Omega 6, 10.8 times more Carbohydrate and 3.3 times more Protein than Raw Broccoli.
Both Raw Broccoli and Crackers, saltines, unsalted tops (includes oyster, soda, soup) have similar amounts of Fiber per 7 oz.
Both Raw Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Boiled BroccoliBroccoliVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low salt

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: