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Comparing Nutrients in 14 ounces BroccoliVS Crackers, wheat, reduced fat

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Crackers, wheat, reduced fat
8%
27%
65%
14 oz ▼

Macro Nutrients

4.65%135kcal
Energy
60.8%1762kcal
135 kcalvs1762 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g
Fat
54.7%53g
1.47 gvs53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
26%8.4g
0.45 gvs8.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g
Omega 3
215%3.44g
0.25 gvs3.44 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
144%24.5g
0.19 gvs24.5 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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20.3%26.4g
Carbohydrate
218%284g
26.4 gvs284 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g
Sugars
82%59.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.75 gvs59.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g
Fructose
4.8%3.5g
≤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]
2.7 gvs3.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g
Glucose
%6.15g
1.94 gvs6.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
%36.7g
0.4 gvs36.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
35.5%13.5g
10.3 gvs13.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11g
Protein
66%37g
11 gvs37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

13.7%123μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
123 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg
Vitamin B1
207%2.5mg
Thiamine
0.28 mgvs2.5 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg
Vitamin B2
82.4%1.07mg
Riboflavin
0.46 mgvs1.07 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
127%20.3mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs20.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
45.5%2.27mg
Vitamin B5
40.5%2.02mg
Pantothenic acid
2.27 mgvs2.02 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
45.8%0.6mg
Pyridoxine
0.69 mgvs0.6 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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62.5%250μg
Vitamin B9
126%504μg
Folates and Folic Acid
250 μgvs504 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
23%0.56μg
Cobalamin
0 μgvs0.56 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
393%354mg
Vitamin C
0%0mg
Ascorbic acid
354 mgvs0 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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20.6%3.1mg
Vitamin E
31.2%4.7mg
Tocopherols and Tocotrienols
3.1 mgvs4.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
81.7%98μg
Phytomenadione or phylloquinone
403 μgvs98 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
31.8%318mg
187 mgvs318 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
21.6%0.19mg
Copper
98%0.89mg
0.19 mgvs0.89 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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36.2%2.9mg
Iron
249%20mg
2.9 mgvs20 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
44.4%187mg
83.3 mgvs187 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg
Manganese
367%8.44mg
0.83 mgvs8.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
37.4%262mg
Phosphorus
146%1024mg
262 mgvs1024 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
37%1254mg
Potassium
24.5%833mg
1254 mgvs833 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
18%9.92μg
Selenium
75%41.3μg
9.92 μgvs41.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8.73%131mg
Sodium
205%3080mg
131 mgvs3080 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg
Zinc
62.8%6.9mg
1.63 mgvs6.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g
Water
0.29%11g
354 gvs11 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Crackers, wheat, reduced fat:
Comparing minerals per 14 ounces for Broccoli vs Crackers, wheat, reduced fat:
Comparison of macro-nutrients per 14 ounces:



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