Comparing Nutrients in 500 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Broccoli

Weight per 500 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 112g
• Broccoli: 1471g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 13.1 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 - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	NA	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	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	55.4% 72g	75% 98g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	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% 0g	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	% 0g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.12g	% 1.47g	g per day for Men 19-50 years
Fiber	47.8% 18g	101% 38.2g	38g per day for Men 19-50 years
Protein	24% 13.5g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.04mg	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	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	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	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	44.4% 3.55mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	67.6% 473mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Broccoli:

• Raw Broccoli contains 4.4 times more Vitamin B1, 7 times more Vitamin B2 and 1.6 times more Vitamin B3 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 500 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Broccoli:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 8.7 times more Potassium, 1.7 times more Selenium, 1.8 times more Zinc and 273.1 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Raw Broccoli have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.2 times more Fat than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Carbohydrate, 22.3 times more Sugars, more Fructose, 2.1 times more Fiber and 3.1 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.