Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Rice crackers	10%	11%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rice crackers	Recommended Dietary Allowance
Energy	3.83% 111kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	252% 328g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rice crackers	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	129% 6.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	169% 2.2mg	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	55.6% 222μg	22% 87.3μg	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	177% 159mg	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	35% 5.24mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rice crackers	Recommended Dietary Allowance
Calcium	13% 131mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	30.3% 2.42mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	703% 16mg	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	27.8% 194mg	205% 1437mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.012% 0.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Rice crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Rice crackers:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and 42 times more Vitamin K than Rice crackers.
• While 14 oz of Rice crackers contain 7.9 times more Vitamin B1, 12.1 times more Vitamin B3, 5.9 times more Vitamin B5 and 4.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rice crackers provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• 14 ounces of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Rice crackers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Rice crackers:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Calcium, more Iron and 824.7 times more Water than Rice crackers.
• While 14 oz of Rice crackers contain 8.9 times more Copper, 12 times more Magnesium, 18.3 times more Manganese, 7.4 times more Phosphorus, 1.7 times more Potassium, 36.4 times more Selenium, 21.2 times more Sodium and 7.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Sugars and more Fiber than Rice crackers.
• While 14 oz of Rice crackers contain 14.9 times more Energy, 41.7 times more Fat, 1.4 times more Omega 3, 121.7 times more Omega 6, 15.4 times more Carbohydrate and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Rice crackers provide inadequate amounts of Fiber