Comparing Nutrients in 1 pound Snacks, rice cakes, brown rice, rye VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, rye	8%	9%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	60.4% 1751kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.2g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.22% 2.63g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	39.8% 6.76g	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% 362g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	36% 13.6g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	45.4% 0.59mg	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	5.67% 22.7μg	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	19% 0.17mg	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	102% 8.16mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	33.3% 499mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.83% 31g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, rye VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, rice cakes, brown rice, rye versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, rice cakes, brown rice, rye vs Frozen Chopped Broccoli:

• 1 pound of Snacks, rice cakes, brown rice, rye has 1.7 times more Vitamin B1, 15 times more Vitamin B3 and 4 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 13.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Snacks, rice cakes, brown rice, rye as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, rice cakes, brown rice, rye vs Frozen Chopped Broccoli:

• 1 pound of Snacks, rice cakes, brown rice, rye has 10.3 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 10.1 times more Manganese, 7.6 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Sodium and 6.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium and 13.5 times more Water than Snacks, rice cakes, brown rice, rye.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, rice cakes, brown rice, rye has 14.8 times more Energy, 13.1 times more Fat, 48.1 times more Omega 6, 16.7 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3 than Snacks, rice cakes, brown rice, rye.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6