Comparing Nutrients in 500 calories Rice cake, cracker (include hain mini rice cakes) VS Broccoli

Weight per 500 calories

• Rice cake, cracker (include hain mini rice cakes): 128g
• Broccoli: 1471g

Rice cake, cracker (include hain mini rice cakes) have 11.5 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Rice cake, cracker (include hain mini rice cakes) or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	75% 98g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	14% 5.36g	101% 38.2g	38g per day for Men 19-50 years
Protein	16% 9.06g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.3% 9.96mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	198% 2.57mg	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	6.7% 26.8μg	232% 926μg	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	1458% 1312mg	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	10.5% 1.6mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.42μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	80% 0.72mg	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	23.8% 1.9mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	65.6% 459mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	6.04% 91mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rice cake, cracker (include hain mini rice cakes) vs Broccoli:

• Raw Broccoli contains more Vitamin A, 13.6 times more Vitamin B1, 8.4 times more Vitamin B2, 13.5 times more Vitamin B6, 34.6 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 616.5 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rice cake, cracker (include hain mini rice cakes) vs Broccoli:

• Raw Broccoli contains 49.3 times more Calcium, 1.3 times more Copper, 5.6 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus, 8.5 times more Potassium, 5.4 times more Sodium, 1.6 times more Zinc and 177.5 times more Water than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Raw Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rice cake, cracker (include hain mini rice cakes) have 2.6 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Saturated Fat, 48.4 times more Omega 3, 22.3 times more Sugars, 7.1 times more Fiber and 4.6 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.