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Comparing Nutrients in 100 grams Crackers, wheat, regularVS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, wheat, regular
6%
32%
62%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

15.7%455kcal
Energy
1.17%34kcal
455 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17%16.4g
Fat
0.38%0.37g
16.4 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10%3.2g
Saturated Fat
0.36%0.11g
3.2 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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61.7%0.99g
Omega 3
3.94%0.063g
0.99 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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44%7.47g
Omega 6
0.29%0.049g
7.47 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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54.4%70.7g
Carbohydrate
5.1%6.64g
70.7 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.4%15.5g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.5 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.58%0.42g
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]
0.42 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.79g
Glucose
%0.49g
0.79 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%12g
Sucrose
%0.1g
12 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.9g
Fiber
6.84%2.6g
6.9 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.3g
Protein
5.04%2.82g
7.3 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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23.7%0.28mg
Vitamin B1
5.9%0.071mg
Thiamine
0.28 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.2%0.15mg
Vitamin B2
9%0.12mg
Riboflavin
0.15 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%4.02mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
4.02 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.5%0.58mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.58 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.8%0.24mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.24 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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9.5%38μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
38 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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10.3%1.55mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
1.55 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12%14μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
14 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.2%92mg
Calcium
4.7%47mg
92 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.4%0.27mg
Copper
5.44%0.049mg
0.27 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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33%2.64mg
Iron
9.13%0.73mg
2.64 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%72mg
Magnesium
5%21mg
72 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.3%1.55mg
Manganese
9.13%0.21mg
1.55 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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43%302mg
Phosphorus
9.43%66mg
302 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.32%283mg
Potassium
9.3%316mg
283 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.9μg
Selenium
4.55%2.5μg
9.9 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.6%699mg
Sodium
2.2%33mg
699 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.64mg
Zinc
3.73%0.41mg
1.64 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.074%2.75g
Water
2.4%89.3g
2.75 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, wheat, regular vs Broccoli:
Comparing minerals per 100 grams for Crackers, wheat, regular vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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