Comparing Nutrients in 1 kilogram 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	133% 3860kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	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	615% 799g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	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	105% 40g	79% 30g	38g per day for Men 19-50 years
Protein	145% 81g	50% 28g	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	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	222% 11mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	12.5% 50μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	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	21% 210mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	42.2% 0.38mg	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	225% 18mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	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	543% 3800mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	91% 3110mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.84% 68g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, rye VS Frozen Chopped Broccoli per 1 kg

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

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

• 1 kilogram of Snacks, rice cakes, brown rice, rye has 1.7 times more Vitamin B1, 15 times more Vitamin B3 and 4 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, rye vs Frozen Chopped Broccoli:

• 1 kilogram of Snacks, rice cakes, brown rice, rye has 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 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium and 13.5 times more Water than Snacks, rice cakes, brown rice, rye.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, rye has 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 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3 than Snacks, rice cakes, brown rice, rye.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6