Comparing Nutrients in 300 calories Crackers, whole-wheat VS Frozen Broccoli Spears

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Frozen Broccoli Spears: 1035g

Crackers, whole-wheat have 14.7 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Crackers, whole-wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	21% 15.2g	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% 0g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	19% 7.24g	81.7% 31g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	139% 1.8mg	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	4.9% 19.7μg	243% 972μg	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	785% 707mg	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	6.6% 0.99mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	41.4% 0.37mg	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	29.3% 2.35mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	115% 2.65mg	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	33.2% 233mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	25.3% 937g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 5.8 times more Vitamin B1, 79.9 times more Vitamin B2, 1.5 times more Vitamin B3, 4.3 times more Vitamin B5, 13.9 times more Vitamin B6, 49.4 times more Vitamin B9, more Vitamin C, 14.1 times more Vitamin E and 54.9 times more Vitamin K than Crackers, whole-wheat.
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Crackers, whole-wheat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Frozen Broccoli Spears:

• 300 calories of Crackers, whole-wheat have 3.2 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 16.8 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 10.7 times more Potassium, 2.8 times more Selenium, 1.9 times more Zinc and 453.5 times more Water than Crackers, whole-wheat.
• 300 calories of Crackers, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat have 2.8 times more Fat and 11.2 times more Omega 6 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.2 times more Omega 3, 18.2 times more Sugars, 4.3 times more Fiber and 4.3 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6