Comparing Nutrients in 500 calories Crackers, wheat, reduced fat VS Boiled Broccoli

Weight per 500 calories

• Crackers, wheat, reduced fat: 113g
• Boiled Broccoli: 1429g

Crackers, wheat, reduced fat have 12.7 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Crackers, wheat, reduced fat or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Crackers, wheat, reduced fat	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	41% 6.96g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	79% 103g	130g per day for Men 19-50 years
Sugars	23.3% 17g	27.4% 20g	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	1.37% 0.99g	14.6% 10.6g	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	% 1.75g	% 7g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 1.14g	g per day for Men 19-50 years
Fiber	10% 3.83g	124% 47g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.7% 0.7mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	220% 2.86mg	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	35.8% 143μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.57% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1030% 927mg	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	8.86% 1.33mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 28μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	70.7% 5.65mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	120% 2.77mg	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	41.5% 291mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	6.96% 236mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	58.3% 874mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, wheat, reduced fat vs Boiled Broccoli:

• Crackers, wheat, reduced fat have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 5.8 times more Vitamin B2, 1.4 times more Vitamin B3, 15.3 times more Vitamin B5, 16.9 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C, 15.6 times more Vitamin E and 72.5 times more Vitamin K than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, wheat, reduced fat vs Boiled Broccoli:

• Crackers, wheat, reduced fat have 1.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.3 times more Calcium, 3.5 times more Copper, 1.7 times more Iron, 5.7 times more Magnesium, 3.3 times more Phosphorus, 17.7 times more Potassium, 2 times more Selenium, 3.3 times more Zinc and 414.7 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, wheat, reduced fat have 2.6 times more Fat, 2.1 times more Saturated Fat and 9.6 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3, 1.3 times more Carbohydrate, 10.7 times more Fructose, 12.3 times more Fiber and 3.2 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Boiled and Drained Broccoli have similar amounts of Energy and Sugars per 500 kcal.
• Both Crackers, wheat, reduced fat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.