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

Weight per 300 calories

• Crackers, rye, wafers, plain: 89.8g
• Boiled Spears Frozen Broccoli: 1071g

Crackers, rye, wafers, plain have 11.9 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Crackers, rye, wafers, plain or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, rye, wafers, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	44% 57.4g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	21.7% 15.8g	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	54% 20.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	107% 1.4mg	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	10% 40.4μg	80.4% 321μg	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	0.1% 0.09mg	477% 430mg	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	4.8% 0.72mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.1μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.6% 36mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	51% 0.46mg	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	66.7% 5.34mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	210% 4.8mg	151% 3.5mg	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	43% 300mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	26.3% 972g	3700g per day for Men 19-50 years

Crackers, Rye, Wafers, Plain VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, rye, wafers, plain or Boiled Spears Frozen Broccoli?

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

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B2, 3.5 times more Vitamin B3, 5.7 times more Vitamin B5, 5.7 times more Vitamin B6, 8 times more Vitamin B9, 4783.4 times more Vitamin C, 19.7 times more Vitamin E and 184.4 times more Vitamin K than Crackers, rye, wafers, plain.
• 300 calories of Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Crackers, rye, wafers, plain as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Crackers, rye, wafers, plain have 1.4 times more Manganese and 1.9 times more Sodium than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 15.2 times more Calcium, 2 times more Magnesium, 2 times more Phosphorus, 4.3 times more Potassium, 1.3 times more Zinc and 216.4 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Boiled Spears Frozen Broccoli contain similar levels of Copper, Iron and Selenium per 300 calories.
• 300 calories of Crackers, rye, wafers, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, rye, wafers, plain have 1.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 10.4 times more Omega 3, 17.4 times more Sugars, 1.6 times more Fiber and 3.9 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, rye, wafers, plain provide inadequate amounts of Omega 3
• Both Crackers, rye, wafers, plain as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.