Comparing Nutrients in 14 ounces Rice crackers VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rice crackers	Boiled Broccoli	Recommended Dietary Allowance
Energy	57% 1651kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 328g	22% 28.5g	130g per day for Men 19-50 years
Sugars	0% 0g	7.6% 5.5g	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	NA	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	71% 39.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.43mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	61% 0.79mg	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	22% 87.3μg	107% 429μg	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	286% 258mg	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	33.3% 5mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.4% 16μg	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	0% 0mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	33.5% 0.77mg	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	205% 1437mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.012% 0.44g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice crackers vs Boiled Broccoli:

• Rice crackers have 6.9 times more Vitamin B1, 10 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.9 times more Vitamin B9, more Vitamin C and 67.2 times more Vitamin K than Rice crackers.
• Both Rice crackers and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
• Both Rice crackers as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rice crackers vs Boiled Broccoli:

• Rice crackers have 4.9 times more Copper, 7.4 times more Magnesium, 21 times more Manganese, 5.4 times more Phosphorus, 15.9 times more Selenium, 5.7 times more Sodium and 4.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, more Iron and 811.4 times more Water than Rice crackers.
• Both Rice crackers and Boiled and Drained Broccoli have similar amounts of Potassium per 14 oz.
• Both Rice crackers as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rice crackers have 11.9 times more Energy, 12.2 times more Fat, 31 times more Omega 6, 11.5 times more Carbohydrate and 4.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.