Comparing Nutrients in 300 calories Broccoli VS Crackers, rye, wafers, plain

Weight per 300 calories

• Broccoli: 882g
• Crackers, rye, wafers, plain: 89.8g

Crackers, rye, wafers, plain have 9.8 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Crackers, rye, wafers, plain?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Broccoli	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	20.7% 15g	1.25% 0.91g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	54% 20.6g	38g per day for Men 19-50 years
Protein	44.4% 25g	15.4% 8.62g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	8.88% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	18.7% 0.24mg	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	139% 556μg	10% 40.4μg	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	875% 787mg	0.1% 0.09mg	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	46% 6.9mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	4.27% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	41.5% 415mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	46% 0.41mg	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	80.5% 6.44mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	210% 4.8mg	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	83% 582mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Crackers, rye, wafers, plain:

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 9.9 times more Vitamin B5, 6.3 times more Vitamin B6, 13.8 times more Vitamin B9, 8762.6 times more Vitamin C, 9.6 times more Vitamin E and 175.1 times more Vitamin K than Crackers, rye, wafers, plain.
• Both Raw Broccoli as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Crackers, rye, wafers, plain:

• Raw Broccoli has 11.5 times more Calcium, 1.2 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 6.3 times more Potassium, 1.4 times more Zinc and 175.4 times more Water than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 2.6 times more Manganese and 1.7 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Crackers, rye, wafers, plain have similar amounts of Copper and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 4 times more Fat, 10.4 times more Saturated Fat, 12.9 times more Omega 3, 16.5 times more Sugars and 2.9 times more Protein than Crackers, rye, wafers, plain.
• Both Raw Broccoli and Crackers, rye, wafers, plain have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Broccoli as well as Crackers, rye, wafers, plain have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.