Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, buckwheat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat	9%	8%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Broccoli Raab	Recommended Dietary Allowance
Energy	18.6% 539kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	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	87.3% 114g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	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	14% 5.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	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	6.6% 0.079mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	7.44% 29.8μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	6.6% 0.06mg	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	20% 1.6mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	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	77% 539mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, buckwheat 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 Snacks, rice cakes, brown rice, buckwheat vs Broccoli Raab:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have 6.6 times more Vitamin B3 and 3.6 times more Vitamin B5 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, rice cakes, brown rice, buckwheat as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, buckwheat vs Broccoli Raab:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have 9 times more Copper, 6.9 times more Magnesium, 15.6 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, 16.4 times more Selenium, 3.5 times more Sodium and 3.2 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 9.8 times more Calcium, 1.9 times more Iron and 15.7 times more Water than Snacks, rice cakes, brown rice, buckwheat.
• 5 ounces of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat have 17.3 times more Energy, 7.1 times more Fat, 7.7 times more Saturated Fat, 36.2 times more Omega 6, 28.1 times more Carbohydrate, 1.4 times more Fiber and 2.8 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.7 times more Omega 3 than Snacks, rice cakes, brown rice, buckwheat.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6