Comparing Nutrients in 300 calories Crackers, standard snack-type, with whole wheat VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Crackers, standard snack-type, with whole wheat: 64.8g
• Cooked Chopped Frozen Broccoli: 1071g

Crackers, standard snack-type, with whole wheat have 16.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, with whole wheat or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	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	34% 44.3g	44% 57.3g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	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	0.16% 0.12g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.17g	84.6% 32g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Cooked Chopped 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	17.3% 0.21mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	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	9.4% 37.6μg	150% 600μg	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	12.5% 1.88mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.67% 9.2μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 108mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	40.5% 0.36mg	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	29.6% 2.37mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.5mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	104% 2.4mg	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	33% 231mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	4% 135mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.64μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	6.54% 0.72mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	26.3% 972g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, with whole wheat or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, with whole wheat vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.8 times more Vitamin B1, 5.5 times more Vitamin B2, 1.7 times more Vitamin B3, 9.5 times more Vitamin B5, 11.9 times more Vitamin B6, 16 times more Vitamin B9, more Vitamin C, 7.5 times more Vitamin E and 102.6 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• 300 calories of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, with whole wheat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, standard snack-type, with whole wheat vs Cooked Chopped Frozen Broccoli:

• 300 calories of Crackers, standard snack-type, with whole wheat have 4.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.3 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 11.2 times more Potassium, 1.3 times more Selenium, 4.2 times more Zinc and 549.5 times more Water than Crackers, standard snack-type, with whole wheat.
• 300 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, standard snack-type, with whole wheat have 9 times more Fat, 14.6 times more Saturated Fat, 1.3 times more Omega 3 and 32.7 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Carbohydrate, 2.3 times more Sugars, 10.1 times more Fiber and 7 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6