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Comparing Nutrients in 100 grams Crackers, melba toast, plainVS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, plain
13%
8%
79%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

13.4%390kcal
Energy
1.17%34kcal
390 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.3%3.2g
Fat
0.38%0.37g
3.2 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
0.36%0.11g
0.45 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.44%0.071g
Omega 3
3.94%0.063g
0.071 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.1%1.2g
Omega 6
0.29%0.049g
1.2 gvs0.049 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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59%76.6g
Carbohydrate
5.1%6.64g
76.6 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.94g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.94 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.6%6.3g
Fiber
6.84%2.6g
6.3 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.6%12g
Protein
5.04%2.82g
12 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
0 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.4%0.41mg
Vitamin B1
5.9%0.071mg
Thiamine
0.41 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
9%0.12mg
Riboflavin
0.27 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.7%4.1mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
4.1 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.69mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.69 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.54%0.098mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.098 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31%124μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
124 μgvs63 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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0%0mg
Vitamin C
99%89.2mg
Ascorbic acid
0 mgvs89.2 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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2.87%0.43mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
0.43 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.75%0.9μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
0.9 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.3%93mg
Calcium
4.7%47mg
93 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
5.44%0.049mg
0.29 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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46.3%3.7mg
Iron
9.13%0.73mg
3.7 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59mg
Magnesium
5%21mg
59 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
9.13%0.21mg
1.13 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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28%196mg
Phosphorus
9.43%66mg
196 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.94%202mg
Potassium
9.3%316mg
202 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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63.3%34.8μg
Selenium
4.55%2.5μg
34.8 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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40%598mg
Sodium
2.2%33mg
598 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.3%2mg
Zinc
3.73%0.41mg
2 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5.1g
Water
2.4%89.3g
5.1 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, melba toast, plain vs Broccoli:
Comparing minerals per 100 grams for Crackers, melba toast, plain vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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