Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	5.83% 7.6g	87% 113g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	15% 5.67g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	62.4% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	31.5% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	20% 79.4μg	1.77% 7.1μg	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	63% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	61.4% 0.55mg	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	11% 0.86mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	183% 4.2mg	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	9.92% 69.5mg	77% 539mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.26% 9.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, rice cakes, brown rice, rye per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snacks, rice cakes, brown rice, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Snacks, rice cakes, brown rice, rye:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 11.2 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 1.7 times more Vitamin B1, 15.4 times more Vitamin B3 and 4.1 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, rice cakes, brown rice, rye provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snacks, rice cakes, brown rice, rye:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Calcium and 13.3 times more Water than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 11.5 times more Copper, 3 times more Iron, 11.1 times more Magnesium, 13.3 times more Manganese, 7.8 times more Phosphorus, 2.2 times more Potassium, 10 times more Sodium and 10.7 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, rye contain 13.8 times more Energy, 31.7 times more Fat, 1.4 times more Omega 3, 114.6 times more Omega 6, 14.9 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6