Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, brown rice chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, brown rice chips	9%	7%	84%

Macro Nutrients

	Boiled Broccoli	Snacks, brown rice chips	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	8.1% 1.37g	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	89% 116g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.17% 0.85g	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	% 0.82g	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	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, brown rice chips	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	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	18% 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	28.3% 1.4mg	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	62% 9.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	7.68% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, brown rice chips	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	0% 0μg	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	230% 5.3mg	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	12% 411mg	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	31% 462mg	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

Nutrient Comparison: Boiled Broccoli VS Snacks, brown rice chips per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Snacks, brown rice chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, brown rice chips:

• 5 ounces of Boiled Broccoli have more Vitamin A, 1.3 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C and 21.7 times more Vitamin K than Snacks, brown rice chips.
• While 5 oz of Snacks, brown rice chips contain 1.3 times more Vitamin B2, 14.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, brown rice chips provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, brown rice chips have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Snacks, brown rice chips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, brown rice chips:

• 5 ounces of Boiled Broccoli have 3.6 times more Calcium and 15.4 times more Water than Snacks, brown rice chips.
• While 5 oz of Snacks, brown rice chips contain 7.3 times more Copper, 2.2 times more Iron, 6.2 times more Magnesium, 19.2 times more Manganese, 5.4 times more Phosphorus, 15.4 times more Selenium, 8 times more Sodium and 6.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, brown rice chips contain similar levels of Potassium per five ounces.
• 5 ounces of Snacks, brown rice chips lack sufficient amounts of Calcium
• Both Boiled and Drained Broccoli as well as Snacks, brown rice chips lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 11.9 times more Omega 3 than Snacks, brown rice chips.
• While 5 oz of Snacks, brown rice chips contain 11 times more Energy, 6.8 times more Fat, 8.1 times more Saturated Fat, 19 times more Omega 6, 11.4 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Snacks, brown rice chips provide inadequate amounts of Omega 3