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

Weight per 300 calories

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

Crackers, saltines, fat-free, low-sodium have 14 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, saltines, fat-free, low-sodium or Boiled Spears Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	33% 0.4mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	23.7% 95μg	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% 0mg	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	0.61% 0.092mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.74μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 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 Crackers, saltines, fat-free, low-sodium and Boiled Spears Frozen Broccoli 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 Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium vs Boiled Spears Frozen Broccoli:

• 300 calories of Crackers, saltines, fat-free, low-sodium have 2.5 times more Sodium than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 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, 4.5 times more Zinc and 374.5 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Boiled Spears Frozen Broccoli contain similar levels of Iron and Selenium 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 kcal of Boiled and Drained Spears Frozen Broccoli contain 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 Crackers, saltines, fat-free, low-sodium and Boiled Spears Frozen Broccoli 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 Crackers, saltines, fat-free, low-sodium as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.