Comparing Nutrients in 5 ounces Rice crackers VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Rice crackers	Broccoli Raab	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0% 0g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	0% 0g	10% 3.83g	38g per day for Men 19-50 years
Protein	25.3% 14g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	18.6% 0.24mg	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	7.8% 31μg	29.4% 118μg	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	0% 0mg	32% 28.6mg	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	12% 1.8mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	24.3% 0.56mg	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	73.3% 513mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice crackers versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice crackers vs Broccoli Raab:

• 5 ounces of Rice crackers have 2.7 times more Vitamin B1, 4.5 times more Vitamin B3, 5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 1.3 times more Vitamin B2, 3.8 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 106.7 times more Vitamin K than Rice crackers.
• 5 ounces of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Rice crackers as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rice crackers vs Broccoli Raab:

• 5 ounces of Rice crackers have 7.2 times more Copper, 7.1 times more Magnesium, 10.3 times more Manganese, 5 times more Phosphorus, 1.2 times more Potassium, 25.5 times more Selenium, 7.1 times more Sodium and 2.9 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Calcium, more Iron and 841.4 times more Water than Rice crackers.
• 5 ounces of Rice crackers lack sufficient amounts of Calcium and Iron
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice crackers have 18.9 times more Energy, 10.2 times more Fat, 54.6 times more Omega 6, 29 times more Carbohydrate and 3.2 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.2 times more Omega 3 and more Fiber than Rice crackers.
• 5 ounces of Rice crackers provide inadequate amounts of Fiber
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6