Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, rye VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, rye	8%	9%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	53% 1532kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	31.3% 12g	38g per day for Men 19-50 years
Protein	57.4% 32g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	22% 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	4.96% 20μg	66.5% 266μg	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	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	16.8% 0.15mg	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	89.3% 7.14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	514% 12mg	50.7% 1.17mg	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	215% 1508mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.73% 27g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, rye VS Frozen Chopped Broccoli per 14 oz

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

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

• 14 ounces of Snacks, rice cakes, brown rice, rye have 1.7 times more Vitamin B1, 15 times more Vitamin B3 and 4 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 13.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Snacks, rice cakes, brown rice, rye as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Snacks, rice cakes, brown rice, rye have 10.3 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 10.1 times more Manganese, 7.6 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Sodium and 6.3 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.7 times more Calcium and 13.5 times more Water than Snacks, rice cakes, brown rice, rye.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, rice cakes, brown rice, rye have 14.8 times more Energy, 13.1 times more Fat, 48.1 times more Omega 6, 16.7 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Omega 3 than Snacks, rice cakes, brown rice, rye.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6