Comparing Nutrients in 300 calories Broccoli VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Weight per 300 calories

• Broccoli: 882g
• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 69g

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 12.8 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Broccoli or Crackers, saltines, unsalted tops (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Broccoli	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	6.33% 2.03g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	6.48% 1.1g	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	38% 49.4g	130g per day for Men 19-50 years
Sugars	20.7% 15g	NA	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	5.46% 2.07g	38g per day for Men 19-50 years
Protein	44.4% 25g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	2.02% 0.026mg	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	21.4% 85.7μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	41.5% 415mg	8.23% 82.3mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	15.3% 0.14mg	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	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	4.44% 18.7mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	21% 0.48mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	2.6% 88.5mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	35.3% 529mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.077% 2.83g	3700g per day for Men 19-50 years

Broccoli VS Crackers, Saltines, Unsalted Tops (includes Oyster, Soda, Soup) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli or Crackers, saltines, unsalted tops (includes oyster, soda, soup)?

Lets compare vitamin content per 300 calories of Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 300 calories of Broccoli have more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 16 times more Vitamin B5, 58.8 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Broccoli as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Broccoli vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 300 calories of Broccoli have 5 times more Calcium, 3.1 times more Copper, 1.7 times more Iron, 9.9 times more Magnesium, 3.9 times more Manganese, 8 times more Phosphorus, 31.5 times more Potassium, 6.8 times more Zinc and 278 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 1.8 times more Sodium than Raw Broccoli.
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli have 9.4 times more Omega 3, 11.1 times more Fiber and 3.9 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.5 times more Fat, 2 times more Saturated Fat and 2.5 times more Omega 6 than Raw Broccoli.
• Both Broccoli and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli provide inadequate amounts of Omega 6
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide inadequate amounts of Omega 3 and Fiber