Comparing Nutrients in 300 calories Nabisco, Nabisco Grahams Crackers VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Nabisco, Nabisco Grahams Crackers: 70.8g
• Cooked Chopped Frozen Broccoli: 1071g

Nabisco, Nabisco Grahams Crackers have 15.1 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 - Nabisco, Nabisco Grahams Crackers or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.08g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	44% 57.3g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	6.33% 2.4g	84.6% 32g	38g per day for Men 19-50 years
Protein	8.83% 4.95g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Cooked Chopped 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	13.4% 0.16mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	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	5.44% 0.071mg	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	8.14% 32.5μg	150% 600μg	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	0% 0mg	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

	Nabisco, Nabisco Grahams Crackers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.6% 56mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	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	36.5% 2.92mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	9.94% 41.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	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	20.4% 143mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	3.7% 125mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	26.3% 972g	3700g per day for Men 19-50 years

Nabisco, Nabisco Grahams Crackers VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Nabisco, Nabisco Grahams Crackers or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Nabisco, Nabisco Grahams Crackers vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 3.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.8 times more Vitamin B3, 19.7 times more Vitamin B6, 18.4 times more Vitamin B9 and more Vitamin C than Nabisco, Nabisco Grahams Crackers.
• 300 calories of Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin B6 and Vitamin C

Comparing minerals per 300 calories for Nabisco, Nabisco Grahams Crackers vs Cooked Chopped Frozen Broccoli:

• 300 calories of Nabisco, Nabisco Grahams Crackers have 4 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 6.3 times more Calcium, 17.2 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 3.7 times more Phosphorus, 12.1 times more Potassium, 2.2 times more Zinc and 381.6 times more Water than Nabisco, Nabisco Grahams Crackers.
• 300 calories of Nabisco, Nabisco Grahams Crackers lack sufficient amounts of Calcium, Copper and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Nabisco, Nabisco Grahams Crackers have 5.5 times more Fat than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 13.4 times more Fiber and 6.7 times more Protein than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.