Comparing Nutrients in 14 ounces Broccoli VS Snacks, rice cracker brown rice, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, rice cracker brown rice, plain	9%	7%	84%

Macro Nutrients

	Broccoli	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Energy	4.65% 135kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	22.6% 3.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	249% 323g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.87% 3.53g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	20% 11g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, rice cracker brown rice, plain	Recommended Dietary Allowance
Calcium	18.7% 187mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	196% 1.77mg	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	36.2% 2.9mg	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	36.2% 0.83mg	644% 15mg	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	37.4% 262mg	204% 1429mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Snacks, rice cracker brown rice, plain:

• Raw Broccoli has more Vitamin A, 3 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 53.5 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 1.4 times more Vitamin B2, 12.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Snacks, rice cracker brown rice, plain have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Snacks, rice cracker brown rice, plain:

• Raw Broccoli has 4.3 times more Calcium and 15.4 times more Water than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 9.1 times more Copper, 2 times more Iron, 6.2 times more Magnesium, 17.8 times more Manganese, 5.5 times more Phosphorus, 9.8 times more Selenium, 5 times more Sodium and 7.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, rice cracker brown rice, plain have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 6.3 times more Omega 3 and 1.9 times more Sugars than Snacks, rice cracker brown rice, plain.
• While Snacks, rice cracker brown rice, plain contain 11.4 times more Energy, 7.6 times more Fat, 5 times more Saturated Fat, 19.8 times more Omega 6, 12.3 times more Carbohydrate, 1.6 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, rice cracker brown rice, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.