Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, sesame seed, unsalted VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	135% 3920kcal	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	17% 5.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	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	627% 815g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	136% 76g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed, unsalted	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	40% 0.48mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	450% 72mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	45% 180μg	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	33.3% 30mg	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, sesame seed, unsalted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 120mg	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	198% 16mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1869% 43mg	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	536% 3750mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	438% 241μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	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	1.6% 59g	24.7% 915g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, sesame seed, unsalted have 15.3 times more Vitamin B3 and 5.2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.7 times more Vitamin B9 and 18.8 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 kg.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 kg.

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

• Snacks, rice cakes, brown rice, sesame seed, unsalted have 10.3 times more Copper, 2 times more Iron, 7.6 times more Magnesium, 14.6 times more Manganese, 7.5 times more Phosphorus, 1.4 times more Potassium, 8.6 times more Selenium and 6.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Calcium, 6 times more Sodium and 15.5 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, sesame seed, unsalted have 15.1 times more Energy, 13.1 times more Fat, 12.3 times more Saturated Fat, 35.8 times more Omega 6, 17.1 times more Carbohydrate and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.