Comparing Nutrients in 1 kilogram Snacks, rice cracker brown rice, plain VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	133% 3870kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	627% 815g	41% 53.5g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	20.3% 14.7g	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	111% 42g	79% 30g	38g per day for Men 19-50 years
Protein	146% 82g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	55% 2.74mg	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	52.5% 210μg	140% 560μg	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	446% 401mg	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	41.3% 6.2mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	37.8% 0.34mg	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	186% 15mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1622% 37.3mg	97% 2.23mg	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	514% 3600mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	111% 1660mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.57% 58g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cracker brown rice, plain VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Snacks, rice cracker brown rice, plain vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Snacks, rice cracker brown rice, plain has 2 times more Vitamin B2, 17 times more Vitamin B3 and 3.6 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.7 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 46.4 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, rice cracker brown rice, plain have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Snacks, rice cracker brown rice, plain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cracker brown rice, plain vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Snacks, rice cracker brown rice, plain has 13.1 times more Copper, 2.4 times more Iron, 10.1 times more Magnesium, 16.7 times more Manganese, 7.3 times more Phosphorus, 2 times more Potassium, 35.1 times more Selenium, 15.1 times more Sodium and 10.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3 times more Calcium and 15.6 times more Water than Snacks, rice cracker brown rice, plain.
• 1 kilogram of Snacks, rice cracker brown rice, plain lack sufficient amounts of Calcium
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cracker brown rice, plain has 13.8 times more Energy, 23.3 times more Fat, 74.6 times more Omega 6, 15.2 times more Carbohydrate, 1.4 times more Fiber and 2.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3 and 1.7 times more Sugars than Snacks, rice cracker brown rice, plain.
• 1 kilogram of Snacks, rice cracker brown rice, plain provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6