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Comparing Nutrients in 100 grams Crackers, saltines, fat-free, low-sodiumVSBroccoli

Macros Ratio

ProteinsFatsCarbs


Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

Crackers, saltines, fat-free, low-sodiumvsBroccoli
13.6%
Energy
1.17%
393 kcalvs34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.65%
Fat
0.38%
1.6 gvs0.37 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
18.8%
Protein
5.04%
10.5 gvs2.82 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
63%
Carbohydrate
5.1%
82 gvs6.64 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.52%
Sugars
2.34%
0.38 gvs1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
7.1%
Fiber
6.84%
2.7 gvs2.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.75%
Saturated Fat
0.34%
0.24 gvs0.11 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.5%
Omega 3
3.75%
0.04 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
3.82%
Omega 6
0.29%
0.65 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.09%
Water
2.4%
3.4 gvs89 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Crackers, saltines, fat-free, low-sodiumvsBroccoli
0%
Vitamin A
3.44%
0 μgvs31 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
43%
Thiamine
5.83%
0.52 mgvs0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
45%
Vitamin B2
9.23%
0.59 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
35.6%
Vitamin B3
4%
5.7 mgvs0.64 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
6.92%
Vitamin B6
14%
0.09 mgvs0.18 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
99%
0 mgvs89 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.8%
Vitamin E
5.2%
0.12 mgvs0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
4.1%
Vitamin K
85%
4.9 μgvs102 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
31%
Folate
15.8%
124 μgvs63 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Crackers, saltines, fat-free, low-sodiumvsBroccoli
2.2%
Calcium
4.7%
22 mgvs47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
16.7%
Copper
5.56%
0.15 mgvs0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
96%
Iron
9.13%
7.7 mgvs0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
6.2%
Magnesium
5%
26 mgvs21 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
28%
Manganese
9.13%
0.64 mgvs0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
16%
Phosphorus
9.43%
113 mgvs66 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
3.4%
Potassium
9.3%
115 mgvs316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
38%
Selenium
4.55%
21 μgvs2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
56.6%
Sodium
2.2%
849 mgvs33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
8.55%
Zinc
3.73%
0.94 mgvs0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Broccoli:
Crackers, saltines, fat-free, low-sodium have 7.4 times more Thiamine, 4.9 times more Vitamin B2, 8.9 times more Vitamin B3 and 2 times more Folate than Raw Broccoli. While Raw Broccoli contains 2 times more Vitamin B6, 6.5 times more Vitamin E and 20.8 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Broccoli:
Crackers, saltines, fat-free, low-sodium have 3 times more Copper, 10.5 times more Iron, 1.2 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 8.4 times more Selenium, 25.7 times more Sodium and 2.3 times more Zinc than Raw Broccoli. While Raw Broccoli contains 2.1 times more Calcium and 2.7 times more Potassium than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 100 grams:
Crackers, saltines, fat-free, low-sodium have 11.6 times more Energy, 4.3 times more Fat, 3.7 times more Protein, 12.3 times more Carbohydrate and 13 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 4.5 times more Sugars, 1.5 times more Omega 3 and 26.2 times more Water than Crackers, saltines, fat-free, low-sodium. Both Crackers, saltines, fat-free, low-sodium and Raw Broccoli have similar amounts of Fiber per 100 g.




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