Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup) VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Crackers, saltines (includes oyster, soda, soup): 120g
• Cooked Chopped Frozen Broccoli: 1786g

Crackers, saltines (includes oyster, soda, soup) have 14.9 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 500 calories - Crackers, saltines (includes oyster, soda, soup) or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	36.2% 26.3g	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	0.31% 0.23g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.8% 3.35g	141% 53.6g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	179% 2.32mg	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	40% 160μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	796% 716mg	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	9.17% 1.38mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	67.5% 0.61mg	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	83.3% 6.66mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	6.55% 27.5mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	173% 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	17.4% 122mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	75% 1126mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.83mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	43.8% 1620g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 761.4 times more Vitamin A, 2.5 times more Vitamin B2, 7.6 times more Vitamin B5, 22.6 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 17.1 times more Vitamin E and 51.8 times more Vitamin K than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Cooked Chopped Frozen Broccoli:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 5.7 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 25.9 times more Calcium, 3.7 times more Copper, 1.6 times more Iron, 8.4 times more Magnesium, 4.9 times more Manganese, 7.2 times more Phosphorus, 13.9 times more Potassium, 6.1 times more Zinc and 268.2 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Chopped Frozen Broccoli contain similar levels of Selenium per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 4.8 times more Fat and 22 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 17 times more Sugars, 16 times more Fiber and 4.9 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6