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Comparing Nutrients in 100 calories Crackers, saltines, low salt (includes oyster, soda, soup)VS Broccoli

Weight per 100 calories

Crackers, saltines, low salt (includes oyster, soda, soup)
24g
Broccoli
294g

Crackers, saltines, low salt (includes oyster, soda, soup) have 12.4 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Broccoli?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)
9%
19%
72%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.17%2.1g
Fat
1.12%1.1g
2.1 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g
Saturated Fat
1.05%0.34g
0.48 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.5%0.1g
Omega 3
11.6%0.19g
0.1 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.06%0.86g
Omega 6
0.85%0.14g
0.86 gvs0.14 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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13.6%17.7g
Carbohydrate
15%19.5g
17.7 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.73%0.53g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.53 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.075%0.055g
Fructose
2.76%2g
≤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]
0.055 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.055g
Glucose
%1.44g
0.055 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.29g
0 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.8%0.69g
Fiber
20%7.65g
0.69 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.03%2.26g
Protein
15%8.3g
2.26 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.15mg
Vitamin B1
17.4%0.21mg
Thiamine
0.15 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.05%0.079mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.079 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.77%1.24mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
1.24 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.26%0.11mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.11 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.1%0.014mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.014 mgvs0.51 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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8.3%33.3μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
33.3 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.89%0.021μg
Vitamin B12
0%0μg
Cobalamin
0.021 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
292%262mg
Ascorbic acid
0 mgvs262 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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1.77%0.27mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.27 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.05%3.66μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
3.66 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.83%28.3mg
Calcium
14%138mg
28.3 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.1%0.037mg
Copper
16%0.14mg
0.037 mgvs0.14 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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15.2%1.2mg
Iron
27%2.15mg
1.2 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.4%5.94mg
Magnesium
14.7%61.8mg
5.94 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.65%0.2mg
Manganese
27%0.62mg
0.2 mgvs0.62 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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3.77%26.4mg
Phosphorus
27.7%194mg
26.4 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.06%172mg
Potassium
27.3%929mg
172 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.76%1.52μg
Selenium
13.4%7.35μg
1.52 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.14%47mg
Sodium
6.47%97mg
47 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.77%0.19mg
Zinc
11%1.2mg
0.19 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.026%0.96g
Water
7.1%263g
0.96 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:
Comparing minerals per 100 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: