Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, sesame seed VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	53.6% 1556kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	249% 323g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	54% 30g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Boiled Spears 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	16% 0.19mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	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	18% 71.4μg	29.8% 119μg	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	13.2% 12mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, sesame seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	19% 0.17mg	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	78.4% 6.27mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	56% 1.3mg	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	213% 1488mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	9.73% 360g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Snacks, rice cakes, brown rice, sesame seed versus 14 oz of Boiled Spears Frozen 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, sesame seed vs Boiled Spears Frozen Broccoli:

• 14 ounces of Snacks, rice cakes, brown rice, sesame seed have 15.7 times more Vitamin B3 and 5.3 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.7 times more Vitamin B9 and 13.4 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Boiled Spears Frozen Broccoli 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 Snacks, rice cakes, brown rice, sesame seed as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Snacks, rice cakes, brown rice, sesame seed have 9.1 times more Copper, 2.6 times more Iron, 6.8 times more Magnesium, 13.2 times more Manganese, 6.8 times more Phosphorus, 1.6 times more Potassium, 12.7 times more Selenium, 9.5 times more Sodium and 10 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 4.3 times more Calcium and 15.4 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• 14 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, rice cakes, brown rice, sesame seed have 14 times more Energy, 34.5 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 Spears Frozen Broccoli.
• Both Snacks, rice cakes, brown rice, sesame seed and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6