Comparing Nutrients in 500 calories Crackers, flavored, fish-shaped VS Broccoli

Weight per 500 calories

• Crackers, flavored, fish-shaped: 108g
• Broccoli: 1471g

Crackers, flavored, fish-shaped 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, flavored, fish-shaped or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Crackers, flavored, fish-shaped	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	28.4% 0.45g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	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	54.6% 71g	75% 98g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	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	0.13% 0.097g	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	% 0.32g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	101% 38.2g	38g per day for Men 19-50 years
Protein	19.6% 11g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	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	41.3% 165μg	232% 926μg	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	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	26.5% 3.97mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Broccoli	Recommended Dietary Allowance
Calcium	8.96% 89.6mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	62% 4.95mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	25.8% 180mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	7.85% 4.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs Broccoli:

• Raw Broccoli contains 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 11.8 times more Vitamin B5, 28 times more Vitamin B6, 5.6 times more Vitamin B9, 2.9 times more Vitamin E and 49.9 times more Vitamin K than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Broccoli:

• Crackers, flavored, fish-shaped have 2.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 7.7 times more Calcium, 5 times more Copper, 2.2 times more Iron, 11.4 times more Magnesium, 5.1 times more Manganese, 5.4 times more Phosphorus, 19.2 times more Potassium, 8.5 times more Selenium, 5.1 times more Zinc and 355.6 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 500 calories:

• Crackers, flavored, fish-shaped have 3.5 times more Fat, 1.3 times more Saturated Fat and 5.2 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3, 1.4 times more Carbohydrate, 19.6 times more Sugars, 102.9 times more Fructose, 11.4 times more Fiber and 3.8 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Crackers, flavored, fish-shaped as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.