Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	10% 290kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	61.8% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	616% 801g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	100% 38g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	100% 1.3mg	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	235% 940μg	52.5% 210μg	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	759% 683mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Calcium	41% 410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	422% 3.8mg	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	90% 7.2mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	2687% 61.8mg	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	84.3% 590mg	543% 3800mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	77.3% 1160mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	227% 25mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, rice cakes, brown rice, buckwheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Snacks, rice cakes, brown rice, buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Snacks, rice cakes, brown rice, buckwheat:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat contains 17.5 times more Vitamin B3 and 4.8 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, rice cakes, brown rice, buckwheat provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Snacks, rice cakes, brown rice, buckwheat:

• 1 kilogram of Frozen Broccoli Spears has 3.7 times more Calcium and 15.3 times more Water than Snacks, rice cakes, brown rice, buckwheat.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat contains 10.6 times more Copper, 1.6 times more Iron, 9.4 times more Magnesium, 24.1 times more Manganese, 6.4 times more Phosphorus, 8.6 times more Selenium, 6.8 times more Sodium and 7.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, rice cakes, brown rice, buckwheat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.8 times more Omega 3 than Snacks, rice cakes, brown rice, buckwheat.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat contains 13.1 times more Energy, 10.3 times more Fat, 12.3 times more Saturated Fat, 28.4 times more Omega 6, 15 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6