Comparing Nutrients in 300 calories Crackers, wheat, sandwich, with peanut butter filling VS Broccoli

Weight per 300 calories

• Crackers, wheat, sandwich, with peanut butter filling: 60.6g
• Broccoli: 882g

Crackers, wheat, sandwich, with peanut butter filling have 14.6 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Crackers, wheat, sandwich, with peanut butter filling or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	7% 2.67g	60.4% 23g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	119% 1.54mg	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	10.6% 42.4μg	139% 556μg	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	875% 787mg	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	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	48% 0.43mg	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	20.2% 1.6mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	80.6% 1.85mg	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	30% 210mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, wheat, sandwich, with peanut butter filling vs Broccoli:

• Raw Broccoli contains more Vitamin A, 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 1.6 times more Vitamin B3, 14.8 times more Vitamin B5, 18.6 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Crackers, wheat, sandwich, with peanut butter filling vs Broccoli:

• Crackers, wheat, sandwich, with peanut butter filling have 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4 times more Calcium, 13 times more Copper, 4 times more Iron, 8 times more Magnesium, 4.4 times more Manganese, 2.8 times more Phosphorus, 15.5 times more Potassium, 1.7 times more Selenium, 7.3 times more Zinc and 382.4 times more Water than Crackers, wheat, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, sandwich, with peanut butter filling have 5 times more Fat, 2.8 times more Saturated Fat and 11.8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Omega 3, 1.8 times more Carbohydrate, 8.6 times more Fiber and 3 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.