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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	1.27% 37kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	88.5% 115g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.1g	38g per day for Men 19-50 years
Protein	7.1% 4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	57% 9.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.3% 0.2mg	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	23.7% 95μg	6.73% 27μg	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	89% 80mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	66% 0.6mg	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	14.4% 1.15mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	313% 7.2mg	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	10% 71mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	15.8% 237mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	28.6% 3.15mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.23% 8.36g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 5 oz of Snacks, rice cakes, brown rice, corn contain 1.5 times more Vitamin B1, 13.7 times more Vitamin B3 and 3.3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, rice cakes, brown rice, corn provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 6.2 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, corn.
• While 5 oz of Snacks, rice cakes, brown rice, corn contain 11.1 times more Copper, 1.4 times more Iron, 6.3 times more Magnesium, 17.3 times more Manganese, 6.4 times more Phosphorus, 1.3 times more Potassium, 7 times more Sodium and 4.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.1 times more Omega 3 than Snacks, rice cakes, brown rice, corn.
• While 5 oz of Snacks, rice cakes, brown rice, corn contain 14.8 times more Energy, 11 times more Fat, 35.2 times more Omega 6, 17 times more Carbohydrate and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, rice cakes, brown rice, corn offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6