Comparing Nutrients in 300 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 67.3g
• Boiled Spears Frozen Broccoli: 1071g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 15.9 times more energy per 100g than Boiled Spears Frozen Broccoli. It has very 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 - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.2g	44% 57.4g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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% 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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	84.6% 32g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	80.4% 321μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	26.7% 2.13mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	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	40.6% 284mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	26.3% 972g	3700g per day for Men 19-50 years

Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.2 times more Vitamin B1, 5.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 300 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Boiled Spears Frozen Broccoli:

• 300 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.5 times more Sodium than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.6 times more Calcium, 3.1 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 6 times more Potassium, 1.5 times more Selenium, 1.6 times more Zinc and 336.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled Spears Frozen Broccoli contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 8.9 times more Fat than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Carbohydrate, 23.4 times more Sugars, 2.9 times more Fiber and 4.1 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.