Comparing Nutrients in 100 calories Crackers, flavored, fish-shaped VS Frozen Broccoli Spears

Weight per 100 calories

• Crackers, flavored, fish-shaped: 21.6g
• Frozen Broccoli Spears: 345g

Crackers, flavored, fish-shaped have 16 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.83g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	7% 5.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.027% 0.019g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.065g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.76% 0.67g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.26% 33μg	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	262% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.8% 18mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	13.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.4% 0.99mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	38.4% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.15% 36mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.02% 0.74g	8.44% 312g	3700g per day for Men 19-50 years

Crackers, Flavored, Fish-shaped VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Crackers, flavored, fish-shaped vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 5.8 times more Vitamin B5, 32.9 times more Vitamin B6, 9.8 times more Vitamin B9, 5.9 times more Vitamin E and 58.4 times more Vitamin K than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 100 calories for Crackers, flavored, fish-shaped vs Frozen Broccoli Spears:

• 100 calories of Crackers, flavored, fish-shaped have 3.6 times more Sodium than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 7.9 times more Calcium, 4.3 times more Copper, 2.5 times more Iron, 10.2 times more Magnesium, 7.2 times more Manganese, 5.6 times more Phosphorus, 17.8 times more Potassium, 7.6 times more Selenium, 5 times more Zinc and 422.7 times more Water than Crackers, flavored, fish-shaped.
• 100 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, flavored, fish-shaped have 3.3 times more Fat and 5.9 times more Omega 6 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 4.7 times more Omega 3, 1.3 times more Carbohydrate, 19.9 times more Sugars, 15.5 times more Fiber and 4.8 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
• 100 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6