Comparing Nutrients in 1 kilogram Rice crackers VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rice crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	143% 4160kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	636% 826g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	0% 0g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	179% 100g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	426% 5.54mg	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	55% 220μg	168% 670μg	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	627% 564mg	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	84% 12.6mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1770% 40.7mg	128% 2.94mg	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	517% 3620mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	464% 255μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rice crackers vs Frozen Chopped Broccoli:

• Rice crackers have 8.2 times more Vitamin B1, 11.8 times more Vitamin B3, 5.8 times more Vitamin B5 and 4.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3 times more Vitamin B9, more Vitamin C and 38.6 times more Vitamin K than Rice crackers.
• Both Rice crackers and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin E per 1 kg.
• Both Rice crackers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice crackers vs Frozen Chopped Broccoli:

• Rice crackers have 7.9 times more Copper, 8.7 times more Magnesium, 13.8 times more Manganese, 7.2 times more Phosphorus, 9.1 times more Selenium, 9.7 times more Sodium and 4.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Calcium, more Iron and 831.5 times more Water than Rice crackers.
• Both Rice crackers and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rice crackers have 16 times more Energy, 17.2 times more Fat, 51 times more Omega 6, 17.3 times more Carbohydrate and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.