Comparing Nutrients in 500 calories Crackers, cream, La Moderna Rikis Cream Crackers VS Broccoli

Weight per 500 calories

• Crackers, cream, La Moderna Rikis Cream Crackers: 108g
• Broccoli: 1471g

Crackers, cream, La Moderna Rikis Cream Crackers have 13.6 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 500 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1.35% 0.022g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	75% 98g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	34.5% 25g	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	1.63% 1.2g	13.8% 10g	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	% 1.02g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 1.47g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	14% 7.75g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	198% 2.57mg	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	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Broccoli	Recommended Dietary Allowance
Calcium	79% 791mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	80% 0.72mg	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	89.4% 7.16mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	134% 3.1mg	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	15.4% 108mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.13% 4.83g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers vs Broccoli:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw Broccoli.

Comparing minerals per 500 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Broccoli:

• Crackers, cream, La Moderna Rikis Cream Crackers have 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 3.4 times more Manganese, 9 times more Phosphorus, 36.9 times more Potassium, 1.4 times more Zinc and 272 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Broccoli have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, cream, La Moderna Rikis Cream Crackers have 3.9 times more Fat and 1.7 times more Saturated Fat than Raw Broccoli.
• While Raw Broccoli contains 43 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Sugars, 8.4 times more Fructose, 14.8 times more Fiber and 5.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.