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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	59.4% 1724kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	9.07% 2.9g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	28% 4.76g	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	279% 363g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	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	45.4% 17.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	73% 41g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	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	21% 0.25mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.7mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.26mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	37.8% 0.34mg	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	64.6% 5.17mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	1219% 28mg	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	246% 1724mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 pound of Snacks, rice cakes, brown rice, buckwheat has 4 times more Vitamin B3 and 2.6 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, rice cakes, brown rice, buckwheat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Snacks, rice cakes, brown rice, buckwheat has 5.1 times more Copper, 5.6 times more Magnesium, 16.3 times more Manganese, 4.6 times more Phosphorus, 12.6 times more Selenium, 2.1 times more Sodium and 4.6 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 10.7 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Cooked Broccoli Raab contain similar levels of Iron and Potassium per one pound.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, rice cakes, brown rice, buckwheat has 15.2 times more Energy, 6.7 times more Fat, 7.2 times more Saturated Fat, 33.9 times more Omega 6, 25.7 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.9 times more Omega 3 than Snacks, rice cakes, brown rice, buckwheat.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6