Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	89% 116g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	20% 7.65g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	17% 0.22mg	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	25% 101μg	6.38% 25.5μg	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	58.3% 52.4mg	4.72% 4.25mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	265% 6.1mg	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	16.6% 116mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	38.7% 4.25mg	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: Cooked Broccoli Raab VS Snacks, rice cakes, brown rice, sesame seed per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Snacks, rice cakes, brown rice, sesame seed:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 3.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 12.3 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 3.6 times more Vitamin B3 and 3.3 times more Vitamin B5 than Cooked Broccoli Raab.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Snacks, rice cakes, brown rice, sesame seed:

• 5 ounces of Cooked Broccoli Raab have 9.8 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 5.2 times more Copper, 5 times more Magnesium, 11.3 times more Manganese, 4.6 times more Phosphorus, 18.5 times more Selenium, 4.1 times more Sodium and 5.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 5 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 15.7 times more Energy, 7.3 times more Fat, 35.8 times more Omega 6, 26.1 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6