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

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	53.6% 1556kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	8.05% 5.83g	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	44% 16.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	50.3% 28g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	39.7% 0.52mg	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	21% 83.3μg	55.6% 222μg	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	0% 0mg	177% 159mg	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	33% 4.92mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	15% 0.13mg	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	74% 5.9mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	38.5% 0.89mg	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	204% 1429mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	50% 1699mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Rice cake, cracker (include hain mini rice cakes) have 2 times more Vitamin B2 and 17.1 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.7 times more Vitamin B9, more Vitamin C and 46.4 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B6 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 Rice cake, cracker (include hain mini rice cakes) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Rice cake, cracker (include hain mini rice cakes) have 13.1 times more Copper, 2.4 times more Iron, 10.1 times more Magnesium, 7.3 times more Phosphorus, 3 times more Potassium, 35.1 times more Selenium, 6.5 times more Sodium and 10.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3 times more Calcium and 15.6 times more Water than Rice cake, cracker (include hain mini rice cakes).
• 14 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice cake, cracker (include hain mini rice cakes) have 14 times more Energy, 35.8 times more Fat, 48.6 times more Saturated Fat, 114.6 times more Omega 6, 15.2 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Omega 3 and 1.7 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• 14 ounces of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6