Comparing Nutrients in 1 pound Rice crackers VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Rice crackers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	65% 1887kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 375g	11% 14g	130g per day for Men 19-50 years
Sugars	0% 0g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	0% 0g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	81% 45.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	0% 0mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice crackers versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Rice crackers has 2.6 times more Vitamin B1, 2.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.4 times more Vitamin B2, 3.2 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 121.9 times more Vitamin K than Rice crackers.
• 1 pound of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Rice crackers as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rice crackers vs Cooked Broccoli Raab:

• 1 pound of Rice crackers has 4 times more Copper, 5.8 times more Magnesium, 10.7 times more Manganese, 4.4 times more Phosphorus, 19.6 times more Selenium, 4.2 times more Sodium and 4.1 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Calcium, more Iron, 1.4 times more Potassium and 831 times more Water than Rice crackers.
• 1 pound of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice crackers has 16.6 times more Energy, 9.6 times more Fat, 51 times more Omega 6, 26.5 times more Carbohydrate and 2.6 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.4 times more Omega 3 and more Fiber than Rice crackers.
• 1 pound of Rice crackers provide inadequate amounts of Fiber
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6