Comparing Nutrients in 500 calories Cracker, meal VS Frozen Broccoli Spears

Weight per 500 calories

• Cracker, meal: 131g
• Frozen Broccoli Spears: 1724g

Cracker, meal has 13.2 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Cracker, meal or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cracker, meal	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	71% 92g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	35% 25.3g	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	8.93% 3.4g	136% 51.7g	38g per day for Men 19-50 years
Protein	21.7% 12g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.7% 0.91mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	232% 3mg	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	44.4% 178μg	405% 1621μg	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	1308% 1178mg	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	3.74% 0.56mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.39μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3% 30mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	69% 0.62mg	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	75.7% 6.06mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	192% 4.4mg	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	19.4% 136mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	42% 1561g	3700g per day for Men 19-50 years

Cracker, Meal VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cracker, meal or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Cracker, meal vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 6.8 times more Vitamin B5, 59.3 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C, 41.5 times more Vitamin E and 4463.9 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cracker, meal have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cracker, meal as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cracker, meal vs Frozen Broccoli Spears:

• 500 calories of Cracker, meal have 1.7 times more Selenium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 23.5 times more Calcium, 2.1 times more Copper, 2 times more Iron, 8.8 times more Magnesium, 3.6 times more Manganese, 7.5 times more Phosphorus, 28.7 times more Potassium, 14 times more Sodium, 6.5 times more Zinc and 157.4 times more Water than Cracker, meal.
• 500 calories of Cracker, meal lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 42.3 times more Omega 3, 58.8 times more Sugars, 15.2 times more Fiber and 4.3 times more Protein than Cracker, meal.
• Both Cracker, meal and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cracker, meal provide inadequate amounts of Omega 3 and Fiber
• Both Cracker, meal as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.