Comparing Nutrients in 100 grams Crackers, cream, Gamesa SabrosasVS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, cream, Gamesa Sabrosas

39%

55%

Broccoli

27%

65%

100 g ▼

Macro Nutrients

Crackers, cream, Gamesa Sabrosasvs Broccoli

16.7%484kcal

Energy

1.17%34kcal

484 kcalvs34 kcal

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

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21%20.4g

Fat

0.38%0.37g

20.4 gvs0.37 g

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

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16.8%5.36g

Saturated Fat

0.36%0.11g

5.36 gvs0.11 g

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

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2.8%0.045g

Omega 3

3.94%0.063g

0.045 gvs0.063 g

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

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14%2.4g

Omega 6

0.29%0.049g

2.4 gvs0.049 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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49.7%64.6g

Carbohydrate

5.1%6.64g

64.6 gvs6.64 g

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

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13%9.37g

Sugars

2.34%1.7g

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

9.37 gvs1.7 g

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

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1.3%0.95g

Fructose

0.94%0.68g

≤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]

0.95 gvs0.68 g

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

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%0.92g

Glucose

%0.49g

0.92 gvs0.49 g

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

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%6.2g

Sucrose

%0.1g

6.2 gvs0.1 g

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

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6.3%2.4g

Fiber

6.84%2.6g

2.4 gvs2.6 g

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

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12.5%7g

Protein

5.04%2.82g

7 gvs2.82 g

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

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Vitamins

Crackers, cream, Gamesa Sabrosasvs Broccoli

Vitamin A

3.44%31μg

RAE, retinol activity equivalents

NA μgvs31 μg

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

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25%0.3mg

Vitamin B1

5.9%0.071mg

Thiamine

0.3 mgvs0.071 mg

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

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18.5%0.24mg

Vitamin B2

9%0.12mg

Riboflavin

0.24 mgvs0.12 mg

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

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31.8%5.1mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

5.1 mgvs0.64 mg

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

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9.24%0.46mg

Vitamin B5

11.5%0.57mg

Pantothenic acid

0.46 mgvs0.57 mg

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

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5%0.065mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.065 mgvs0.18 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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37.3%149μg

Vitamin B9

15.8%63μg

Folates and Folic Acid

149 μgvs63 μg

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

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19%0.46μg

Vitamin B12

0%0μg

Cobalamin

0.46 μgvs0 μg

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

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Vitamin C

99%89.2mg

Ascorbic acid

NA mgvs89.2 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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10.6%1.6mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

1.6 mgvs0.78 mg

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

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15%18μg

Vitamin K

84.7%102μg

Phytomenadione or phylloquinone

18 μgvs102 μg

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

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Minerals

Crackers, cream, Gamesa Sabrosasvs Broccoli

2.6%26mg

Calcium

4.7%47mg

26 mgvs47 mg

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

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12.3%0.11mg

Copper

5.44%0.049mg

0.11 mgvs0.049 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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92%7.38mg

Iron

9.13%0.73mg

7.38 mgvs0.73 mg

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

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5.95%25mg

Magnesium

5%21mg

25 mgvs21 mg

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

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34%0.78mg

Manganese

9.13%0.21mg

0.78 mgvs0.21 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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14%98mg

Phosphorus

9.43%66mg

98 mgvs66 mg

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

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3.8%129mg

Potassium

9.3%316mg

129 mgvs316 mg

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

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17.3%9.5μg

Selenium

4.55%2.5μg

9.5 μgvs2.5 μg

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

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76.5%1148mg

Sodium

2.2%33mg

1148 mgvs33 mg

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

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6%0.66mg

Zinc

3.73%0.41mg

0.66 mgvs0.41 mg

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

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0.12%4.45g

Water

2.4%89.3g

4.45 gvs89.3 g

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

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Lets compare vitamin content per 100 grams of Crackers, cream, Gamesa Sabrosas vs Broccoli:

Crackers, cream, Gamesa Sabrosas have 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 7.9 times more Vitamin B3, 2.4 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Vitamin B6 and 5.7 times more Vitamin K than Crackers, cream, Gamesa Sabrosas.
Both Crackers, cream, Gamesa Sabrosas and Raw Broccoli have similar amounts of Vitamin B5 per 100 g.

Comparing minerals per 100 grams for Crackers, cream, Gamesa Sabrosas vs Broccoli:

Crackers, cream, Gamesa Sabrosas have 2.3 times more Copper, 10.1 times more Iron, 3.7 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Selenium, 34.8 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Calcium, 2.4 times more Potassium and 20.1 times more Water than Crackers, cream, Gamesa Sabrosas.
Both Crackers, cream, Gamesa Sabrosas and Raw Broccoli have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

Crackers, cream, Gamesa Sabrosas have 14.2 times more Energy, 55.1 times more Fat, 47 times more Saturated Fat, 49 times more Omega 6, 9.7 times more Carbohydrate, 5.5 times more Sugars, 1.4 times more Fructose and 2.5 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Omega 3 than Crackers, cream, Gamesa Sabrosas.
Both Crackers, cream, Gamesa Sabrosas and Raw Broccoli have similar amounts of Fiber per 100 g.
Both Crackers, cream, Gamesa Sabrosas as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 g.

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Comparing Nutrients in 100 grams Crackers, cream, Gamesa SabrosasVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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