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Compare Nutrients in 100 grams Crackers, saltines (includes oyster, soda, soup)VS Broccoli

Macros Ratio

ProteinsFatsCarbs

Crackers, saltines (includes oyster, soda, soup)
9%
19%
72%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
Crackers, saltines (includes oyster, soda, soup)Broccoli
Vitamin A
0.11%
3.44%
1 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
58.5%
5.9%
0.702 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
37%
9%
0.487 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
40%
4%
6.442 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
6.6%
13%
0.086 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
3.75%
0%
0.09 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
99%
0 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
7.67%
5.2%
1.15 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
21%
84.7%
25.4 μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
33.5%
15.8%
134 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Crackers, saltines (includes oyster, soda, soup)Broccoli
Calcium
1.9%
4.7%
19 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
15%
5.44%
0.139 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
69.6%
9.13%
5.57 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.75%
5.25%
23 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
30%
9.13%
0.686 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
14.6%
9.43%
102 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.47%
9.3%
152 mg316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
18.7%
4.55%
10.3 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
62.7%
2.2%
941 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.27%
3.73%
0.69 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Crackers, saltines (includes oyster, soda, soup) vs Broccoli:
Crackers, saltines (includes oyster, soda, soup) have 9.9 times more Thiamine, 4.2 times more Vitamin B2, 10.1 times more Vitamin B3, 1.5 times more Vitamin E and 2.1 times more Folate than Raw Broccoli. While Raw Broccoli contains 31 times more Vitamin A, 2 times more Vitamin B6 and 4 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).

Comparing minerals per 100 grams for Crackers, saltines (includes oyster, soda, soup) vs Broccoli:
Crackers, saltines (includes oyster, soda, soup) have 2.8 times more Copper, 7.6 times more Iron, 3.3 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium, 28.5 times more Sodium and 1.7 times more Zinc than Raw Broccoli. While Raw Broccoli contains 2.5 times more Calcium and 2.1 times more Potassium than Crackers, saltines (includes oyster, soda, soup). Both Crackers, saltines (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Magnesium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Crackers, saltines (includes oyster, soda, soup)Broccoli
Energy
14%
1.17%
418 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
8.9%
0.38%
8.64 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
17%
5.04%
9.46 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
57%
5.1%
74.05 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
1.78%
2.34%
1.29 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
7.37%
6.84%
2.8 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
5.17%
0.36%
1.653 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
34.6%
3.94%
0.553 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
25%
0.29%
4.272 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.14%
2.4%
5.05 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Crackers, saltines (includes oyster, soda, soup) have 12.3 times more Energy, 23.4 times more Fat, 3.4 times more Protein, 11.2 times more Carbohydrate, 14.5 times more Saturated Fat, 8.8 times more Omega 3 and 87.2 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 1.3 times more Sugars and 17.7 times more Water than Crackers, saltines (includes oyster, soda, soup). Both Crackers, saltines (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Fiber per 100g.