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Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodiumVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Cooked Chopped Frozen Broccoli
36%
3%
61%
1 lb ▼

Macro Nutrients

61.5%1783kcal
Energy
4.38%127kcal
1783 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.5%7.26g
Fat
0.56%0.54g
7.26 gvs0.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.46%1.1g
Saturated Fat
0.26%0.082g
1.1 gvs0.082 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.8%0.17g
Omega 3
12%0.19g
0.17 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.3%2.93g
Omega 6
0.35%0.059g
2.93 gvs0.059 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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287%373g
Carbohydrate
18.7%24.3g
373 gvs24.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.38%1.72g
Sugars
9.2%6.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.72 gvs6.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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32.2%12.2g
Fiber
36%13.6g
12.2 gvs13.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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85%47.6g
Protein
25%14g
47.6 gvs14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
25.7%231μg
RAE, retinol activity equivalents
0 μgvs231 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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196%2.35mg
Vitamin B1
20.8%0.25mg
Thiamine
2.35 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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206%2.68mg
Vitamin B2
28.3%0.37mg
Riboflavin
2.68 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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162%26mg
Vitamin B3
13%2.08mg
Niacin, nicotinic acid, niacinamide
26 mgvs2.08 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35.4%1.77mg
Vitamin B5
25%1.24mg
Pantothenic acid
1.77 mgvs1.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.7%0.39mg
Vitamin B6
45.4%0.59mg
Pyridoxine
0.39 mgvs0.59 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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141%562μg
Vitamin B9
63.5%254μg
Folates and Folic Acid
562 μgvs254 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
202%182mg
Ascorbic acid
0 mgvs182 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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3.63%0.54mg
Vitamin E
40%6mg
Tocopherols and Tocotrienols
0.54 mgvs6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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18.5%22.2μg
Vitamin K
333%400μg
Phytomenadione or phylloquinone
22.2 μgvs400 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.98%100mg
Calcium
15%150mg
100 mgvs150 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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73%0.66mg
Copper
17%0.15mg
0.66 mgvs0.15 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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438%35mg
Iron
34.6%2.77mg
35 mgvs2.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%118mg
Magnesium
14%59mg
118 mgvs59 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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126%2.9mg
Manganese
44%1mg
2.9 mgvs1 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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73.2%513mg
Phosphorus
31.8%222mg
513 mgvs222 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.3%522mg
Potassium
19%644mg
522 mgvs644 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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176%97μg
Selenium
5.77%3.18μg
97 μgvs3.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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257%3851mg
Sodium
3.33%50mg
3851 mgvs50 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.8%4.26mg
Zinc
11.5%1.27mg
4.26 mgvs1.27 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.42%15.4g
Water
11%411g
15.4 gvs411 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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



Compare more foods per 1 lb: