Comparing Nutrients in 500 calories Rice crackers VS Frozen Chopped Broccoli

Weight per 500 calories

• Rice crackers: 120g
• Frozen Chopped Broccoli: 1923g

Rice crackers have 16 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Rice crackers or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rice crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	70.7% 92g	130g per day for Men 19-50 years
Sugars	0% 0g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	152% 57.7g	38g per day for Men 19-50 years
Protein	21.5% 12g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.34% 0.12mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.2% 0.67mg	192% 2.5mg	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	6.6% 26.4μg	322% 1288μg	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	1205% 1085mg	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% 1.5mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.52μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	246% 5.65mg	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	62% 435mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	55.7% 30.6μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.004% 0.13g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rice crackers vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.9 times more Vitamin B1, 15.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.8 times more Vitamin B6, 48.7 times more Vitamin B9, more Vitamin C, 15.5 times more Vitamin E and 617.9 times more Vitamin K than Rice crackers.
• Both Rice crackers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rice crackers vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Calcium, 2 times more Copper, more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 14 times more Potassium, 1.8 times more Selenium, 1.6 times more Sodium, 3.5 times more Zinc and 13303.3 times more Water than Rice crackers.
• Both Rice crackers and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rice crackers have 3.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 28.5 times more Omega 3, more Sugars, more Fiber and 4.5 times more Protein than Rice crackers.
• Both Rice crackers and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Rice crackers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.