Comparing Nutrients in 300 calories Crackers, flavored, fish-shaped VS Broccoli Raab

Weight per 300 calories

• Crackers, flavored, fish-shaped: 64.8g
• Broccoli Raab: 1364g

Crackers, flavored, fish-shaped have 21 times more energy per 100g than Broccoli Raab. It has very high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Crackers, flavored, fish-shaped	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.6g	30% 39g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	7.15% 5.2g	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	0.08% 0.058g	3.2% 2.3g	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	% 0.19g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	5.3% 2g	97% 37g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.24% 0.055mg	179% 2.33mg	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	24.8% 99μg	283% 1132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	306% 275mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	9.65% 0.087mg	63.6% 0.57mg	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	37% 2.97mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	3.86% 16mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	234% 5.4mg	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	15.5% 108mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	34% 1262g	3700g per day for Men 19-50 years

Crackers, Flavored, Fish-shaped VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, flavored, fish-shaped or Broccoli Raab?

Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 4.2 times more Vitamin B1, 5.3 times more Vitamin B2, 4 times more Vitamin B3, 10.2 times more Vitamin B5, 42.3 times more Vitamin B6, 11.4 times more Vitamin B9, 9.3 times more Vitamin E and 170.2 times more Vitamin K than Crackers, flavored, fish-shaped.
• 300 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Broccoli Raab:

• 300 calories of Crackers, flavored, fish-shaped have 1.4 times more Sodium than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 27.4 times more Calcium, 6.6 times more Copper, 9.8 times more Iron, 18.5 times more Magnesium, 14.7 times more Manganese, 9.2 times more Phosphorus, 18.4 times more Potassium, 5.3 times more Selenium, 14.9 times more Zinc and 569.5 times more Water than Crackers, flavored, fish-shaped.
• 300 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, flavored, fish-shaped have 1.7 times more Fat and 5.7 times more Omega 6 than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 9.4 times more Omega 3, 6.8 times more Sugars, 18.3 times more Fiber and 6.6 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Broccoli Raab offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6