Comparing Nutrients in 1 pound Rice cake, cracker (include hain mini rice cakes) VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Broccoli	Recommended Dietary Allowance
Energy	61.3% 1778kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	39.8% 6.76g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	23% 30g	130g per day for Men 19-50 years
Sugars	5.5% 4g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	50% 19g	31% 11.8g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	61% 0.79mg	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	24% 95μg	71.4% 286μg	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	450% 405mg	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	37.5% 5.62mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	24.7% 0.22mg	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	84.5% 6.76mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	233% 1633mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	57% 1941mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice cake, cracker (include hain mini rice cakes) vs Broccoli:

• Rice cake, cracker (include hain mini rice cakes) have 1.4 times more Vitamin B2, 12.2 times more Vitamin B3 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3 times more Vitamin B9, more Vitamin C and 53.5 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice cake, cracker (include hain mini rice cakes) vs Broccoli:

• Rice cake, cracker (include hain mini rice cakes) have 9.1 times more Copper, 2 times more Iron, 6.2 times more Magnesium, 5.5 times more Phosphorus, 1.4 times more Potassium, 9.8 times more Selenium, 2.2 times more Sodium and 7.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium and 15.4 times more Water than Rice cake, cracker (include hain mini rice cakes).

Comparison of macro-nutrients per 1 pound:

• Rice cake, cracker (include hain mini rice cakes) have 11.5 times more Energy, 11.6 times more Fat, 7.7 times more Saturated Fat, 30.4 times more Omega 6, 12.2 times more Carbohydrate, 1.6 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 and 1.9 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.