Comparing Nutrients in 14 ounces Boiled Broccoli VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Boiled Broccoli	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	4.8% 139kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	248% 322g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	4.8% 3.5g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	44% 16.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	45.8% 0.6mg	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	107% 429μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	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	38.4% 5.75mg	33% 4.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	196% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	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	38% 266mg	204% 1429mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	50% 1699mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Rice cake, cracker (include hain mini rice cakes) per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Rice cake, cracker (include hain mini rice cakes):

• 14 ounces of Boiled Broccoli have more Vitamin A, 1.3 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C and 74.3 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 14 oz of Rice cake, cracker (include hain mini rice cakes) contain 1.3 times more Vitamin B2 and 14.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Rice cake, cracker (include hain mini rice cakes) provide similar amounts of Vitamin B1 and Vitamin E per 14 ounces.
• 14 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Rice cake, cracker (include hain mini rice cakes):

• 14 ounces of Boiled Broccoli have 3.6 times more Calcium and 15.4 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While 14 oz of Rice cake, cracker (include hain mini rice cakes) contain 7.3 times more Copper, 2.2 times more Iron, 6.2 times more Magnesium, 5.4 times more Phosphorus, 1.5 times more Potassium, 15.4 times more Selenium, 1.7 times more Sodium and 6.7 times more Zinc than Boiled and Drained Broccoli.
• 14 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 7.9 times more Omega 3 than Rice cake, cracker (include hain mini rice cakes).
• While 14 oz of Rice cake, cracker (include hain mini rice cakes) contain 11.2 times more Energy, 10.5 times more Fat, 11.1 times more Saturated Fat, 29.2 times more Omega 6, 11.3 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3