Comparing Nutrients in 1 pound Snacks, brown rice chips VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, brown rice chips	9%	7%	84%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, brown rice chips	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	60% 1742kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	284% 370g	11% 14g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	% 2.63g	% 0.68g	g per day for Men 19-50 years
Fiber	50% 19g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	66.4% 37g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, brown rice chips	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	23% 0.28mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	24% 95μg	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	198% 29.7mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, brown rice chips	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	84.5% 6.76mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	736% 17mg	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	233% 1633mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	99% 1479mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, brown rice chips VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, brown rice chips 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 Snacks, brown rice chips vs Cooked Broccoli Raab:

• 1 pound of Snacks, brown rice chips has 3.9 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.6 times more Vitamin E than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2.8 times more Vitamin B1, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 39.4 times more Vitamin K than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, brown rice chips have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, brown rice chips as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, brown rice chips vs Cooked Broccoli Raab:

• 1 pound of Snacks, brown rice chips has 5.9 times more Copper, 4.9 times more Magnesium, 9.8 times more Manganese, 4.4 times more Phosphorus, 18.9 times more Selenium, 5.8 times more Sodium and 5.6 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 10.7 times more Calcium and 15.8 times more Water than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Cooked Broccoli Raab contain similar levels of Iron and Potassium per one pound.
• 1 pound of Snacks, brown rice chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, brown rice chips has 15.4 times more Energy, 5.4 times more Fat, 7.2 times more Saturated Fat, 31.3 times more Omega 6, 26.1 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 20.1 times more Omega 3 than Snacks, brown rice chips.
• 1 pound of Snacks, brown rice chips provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6