Comparing Nutrients in 5 ounces Boiled Broccoli VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Boiled Broccoli	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	88.4% 115g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.72% 1.25g	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	1.45% 1.05g	NA	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	16.4% 0.21mg	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	38.3% 153μg	7.44% 29.8μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	NA	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	13.6% 95mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.22% 8.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Rice cake, cracker (include hain mini rice cakes):

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C and 74.3 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 1.3 times more Vitamin B2 and 14.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Vitamin B1 and Vitamin E per 5 oz.
• Both Boiled and Drained Broccoli as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Rice cake, cracker (include hain mini rice cakes):

• Boiled and Drained Broccoli has 3.6 times more Calcium and 15.4 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 7.3 times more Copper, 2.2 times more Iron, 6.2 times more Magnesium, 5.4 times more Phosphorus, 1.5 times more Potassium, 15.4 times more Selenium, 1.7 times more Sodium and 6.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 7.9 times more Omega 3 and 1.6 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 11.2 times more Energy, 10.5 times more Fat, 11.1 times more Saturated Fat, 29.2 times more Omega 6, 11.3 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.