Comparing Nutrients in 1 pound Rice crackers VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rice crackers	Boiled Broccoli	Recommended Dietary Allowance
Energy	65% 1887kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 375g	25% 32.6g	130g per day for Men 19-50 years
Sugars	0% 0g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	0% 0g	39.4% 15g	38g per day for Men 19-50 years
Protein	81% 45.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	69.8% 0.91mg	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	25% 100μg	122% 490μg	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	327% 294mg	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	38% 5.7mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	38.3% 0.88mg	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	235% 1642mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice crackers vs Boiled Broccoli:

• Rice crackers have 6.9 times more Vitamin B1, 10 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.9 times more Vitamin B9, more Vitamin C and 67.2 times more Vitamin K than Rice crackers.
• Both Rice crackers and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin E per 1 lb.
• Both Rice crackers as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice crackers vs Boiled Broccoli:

• Rice crackers have 4.9 times more Copper, 7.4 times more Magnesium, 21 times more Manganese, 5.4 times more Phosphorus, 15.9 times more Selenium, 5.7 times more Sodium and 4.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, more Iron and 811.4 times more Water than Rice crackers.
• Both Rice crackers and Boiled and Drained Broccoli have similar amounts of Potassium per 1 lb.
• Both Rice crackers as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rice crackers have 11.9 times more Energy, 12.2 times more Fat, 31 times more Omega 6, 11.5 times more Carbohydrate and 4.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.