Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	3.83% 111kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	26% 4.4g	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	249% 323g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, sesame seed	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	47.3% 0.62mg	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	18% 71.4μg	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	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	13% 131mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	172% 1.55mg	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	30.3% 2.42mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	742% 17mg	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	213% 1488mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, rice cakes, brown rice, sesame seed per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Snacks, rice cakes, brown rice, sesame seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Snacks, rice cakes, brown rice, sesame seed:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.1 times more Vitamin B9 and 13.4 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• While 14 oz of Snacks, rice cakes, brown rice, sesame seed contain 15.7 times more Vitamin B3 and 5.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, rice cakes, brown rice, sesame seed provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Snacks, rice cakes, brown rice, sesame seed:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.8 times more Calcium and 15.4 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• While 14 oz of Snacks, rice cakes, brown rice, sesame seed contain 11.5 times more Copper, 2.6 times more Iron, 10.5 times more Magnesium, 19.3 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium, 34.4 times more Selenium, 20.6 times more Sodium and 10.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, rice cakes, brown rice, sesame seed contain 14 times more Energy, 31.7 times more Fat, 85.4 times more Omega 6, 15.2 times more Carbohydrate, 1.8 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, rice cakes, brown rice, sesame seed offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6