Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Crackers, saltines, fat-free, low-sodium

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Crackers, saltines, fat-free, low-sodium: 76.3g

Crackers, saltines, fat-free, low-sodium have 14 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is high in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	48.3% 63g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	0.4% 0.29g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	5.42% 2.06g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	5% 0.065mg	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	80.4% 321μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	3.1% 3.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	54.6% 546mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	12.3% 0.11mg	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	81.7% 6.54mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	4.73% 20mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	21% 0.49mg	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	84% 589mg	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	2.6% 87.8mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	43.2% 648mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	6.52% 0.72mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.07% 2.6g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Crackers, Saltines, Fat-free, Low-sodium Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Crackers, saltines, fat-free, low-sodium?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Crackers, saltines, fat-free, low-sodium:

• 300 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 9.9 times more Vitamin B5, 21.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 154.4 times more Vitamin E and 252.4 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• Both Boiled Spears Frozen Broccoli and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Crackers, saltines, fat-free, low-sodium:

• 300 calories of Boiled Spears Frozen Broccoli have 32.5 times more Calcium, 4.2 times more Copper, 10.8 times more Magnesium, 7.2 times more Manganese, 6.8 times more Phosphorus, 22 times more Potassium, 1.2 times more Selenium, 4.5 times more Zinc and 374.5 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 300 kcal of Crackers, saltines, fat-free, low-sodium contain 2.5 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Crackers, saltines, fat-free, low-sodium contain similar levels of Iron per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have 15.5 times more Omega 3, 54.3 times more Sugars, 15.6 times more Fiber and 4.1 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Boiled Spears Frozen Broccoli and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Spears Frozen Broccoli as well as Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Omega 6 in 300 calories.