Comparing Nutrients in 7 ounces Crackers, flavored, fish-shapedVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Boiled Broccoli

31.7%919kcal

Energy

2.4%69.5kcal

919 kcalvs69.5 kcal

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

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36.2%35g

Fat

0.84%0.81g

35 gvs0.81 g

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

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12.8%4.1g

Saturated Fat

0.49%0.16g

4.1 gvs0.16 g

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

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52.2%0.84g

Omega 3

14.8%0.24g

0.84 gvs0.24 g

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

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40.6%6.9g

Omega 6

0.6%0.1g

6.9 gvs0.1 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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100%130g

Carbohydrate

11%14.2g

130 gvs14.2 g

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

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3.23%2.34g

Sugars

3.8%2.76g

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

2.34 gvs2.76 g

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

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0.25%0.18g

Fructose

2.03%1.47g

≤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]

0.18 gvs1.47 g

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

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%0.6g

Glucose

%0.97g

0.6 gvs0.97 g

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

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%0g

Sucrose

%0.16g

0 gvs0.16 g

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

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16%6.15g

Fiber

17.2%6.55g

6.15 gvs6.55 g

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

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36%20g

Protein

8.43%4.72g

20 gvs4.72 g

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

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Vitamins

Crackers, flavored, fish-shapedvs Boiled Broccoli

Vitamin A

17%153μg

RAE, retinol activity equivalents

NA μgvs153 μg

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

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134%1.6mg

Vitamin B1

10.4%0.13mg

Thiamine

1.6 mgvs0.13 mg

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

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78.5%1.02mg

Vitamin B2

18.8%0.24mg

Riboflavin

1.02 mgvs0.24 mg

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

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79.5%12.7mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

12.7 mgvs1.1 mg

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

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26.3%1.3mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

1.3 mgvs1.22 mg

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

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13%0.17mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.17 mgvs0.4 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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76%304μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

304 μgvs214 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

143%129mg

Ascorbic acid

NA mgvs129 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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48.7%7.3mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

7.3 mgvs2.88 mg

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

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46%55μg

Vitamin K

233%280μg

Phytomenadione or phylloquinone

55 μgvs280 μg

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

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Minerals

Crackers, flavored, fish-shapedvs Boiled Broccoli

16.5%165mg

Calcium

7.94%79.4mg

165 mgvs79.4 mg

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

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29.5%0.27mg

Copper

13.5%0.12mg

0.27 mgvs0.12 mg

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

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Fluoride

0.2%7.94μg

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

NA μgvs7.94 μg

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

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114%9.1mg

Iron

16.6%1.33mg

9.1 mgvs1.33 mg

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

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12%49.6mg

Magnesium

9.92%41.7mg

49.6 mgvs41.7 mg

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

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48.7%1.12mg

Manganese

16.7%0.38mg

1.12 mgvs0.38 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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47.3%331mg

Phosphorus

19%133mg

331 mgvs133 mg

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

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13%445mg

Potassium

17%581mg

445 mgvs581 mg

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

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14.4%7.94μg

Selenium

5.77%3.18μg

7.94 μgvs3.18 μg

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

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128%1925mg

Sodium

5.42%81.4mg

1925 mgvs81.4 mg

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

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19.7%2.16mg

Zinc

8.1%0.89mg

2.16 mgvs0.89 mg

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

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0.18%6.8g

Water

4.8%177g

6.8 gvs177 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 Crackers, flavored, fish-shaped vs Boiled Broccoli:

Crackers, flavored, fish-shaped have 12.9 times more Vitamin B1, 4.2 times more Vitamin B2, 11.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Vitamin B6 and 5.1 times more Vitamin K than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Crackers, flavored, fish-shaped vs Boiled Broccoli:

Crackers, flavored, fish-shaped have 2.1 times more Calcium, 2.2 times more Copper, 6.8 times more Iron, 2.9 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Selenium, 23.7 times more Sodium and 2.4 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Potassium and 26.1 times more Water than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled and Drained Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Crackers, flavored, fish-shaped have 13.2 times more Energy, 43.2 times more Fat, 26.1 times more Saturated Fat, 3.5 times more Omega 3, 68.2 times more Omega 6, 9.1 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.2 times more Fructose than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Boiled and Drained Broccoli have similar amounts of Sugars and Fiber per 7 oz.
Both Crackers, flavored, fish-shaped as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Comparing Nutrients in 7 ounces Crackers, flavored, fish-shapedVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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