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Comparing Nutrients in 1 kilogram Crackers, saltines, fat-free, low-sodiumVS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

136%3930kcal
Energy
11.7%340kcal
3930 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.5%16g
Fat
3.8%3.7g
16 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.63%2.44g
Saturated Fat
3.56%1.14g
2.44 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23.8%0.38g
Omega 3
39.4%0.63g
0.38 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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38%6.47g
Omega 6
2.9%0.49g
6.47 gvs0.49 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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633%823g
Carbohydrate
51%66.4g
823 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.24%3.8g
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.8 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
9.38%6.8g
≤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]
NA gvs6.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.9g
NA gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1g
NA gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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71%27g
Fiber
68.4%26g
27 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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188%105g
Protein
50.4%28g
105 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
0 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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432%5.18mg
Vitamin B1
59%0.71mg
Thiamine
5.18 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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454%5.9mg
Vitamin B2
90%1.17mg
Riboflavin
5.9 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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357%57mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
57 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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78%3.9mg
Vitamin B5
115%5.73mg
Pantothenic acid
3.9 mgvs5.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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65.4%0.85mg
Vitamin B6
135%1.75mg
Pyridoxine
0.85 mgvs1.75 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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310%1240μg
Vitamin B9
158%630μg
Folates and Folic Acid
1240 μgvs630 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
991%892mg
Ascorbic acid
0 mgvs892 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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8%1.2mg
Vitamin E
52%7.8mg
Tocopherols and Tocotrienols
1.2 mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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41%49μg
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
49 μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

22%220mg
Calcium
47%470mg
220 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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161%1.45mg
Copper
54.4%0.49mg
1.45 mgvs0.49 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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965%77.2mg
Iron
91%7.3mg
77.2 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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62%260mg
Magnesium
50%210mg
260 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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277%6.37mg
Manganese
91%2.1mg
6.37 mgvs2.1 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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161%1130mg
Phosphorus
94%660mg
1130 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1150mg
Potassium
93%3160mg
1150 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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389%214μg
Selenium
45.5%25μg
214 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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566%8490mg
Sodium
22%330mg
8490 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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85.5%9.4mg
Zinc
37.3%4.1mg
9.4 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.92%34g
Water
24%893g
34 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Crackers, saltines, fat-free, low-sodium vs Broccoli:
Comparing minerals per 1 kilogram for Crackers, saltines, fat-free, low-sodium vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: