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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Snacks, rice cakes, brown rice, sesame seed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.7% 17mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	12% 0.11mg	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	28% 2.24mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	23.4% 0.54mg	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	76% 532mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, sesame seed versus 5 oz of Cooked 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, sesame seed vs Cooked Broccoli Raab:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have 3.6 times more Vitamin B3 and 3.3 times more Vitamin B5 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 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.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A
• Both Snacks, rice cakes, brown rice, sesame seed as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed have 5.2 times more Copper, 1.2 times more Iron, 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.
• While 5 oz of Cooked Broccoli Raab contain 9.8 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed and Cooked Broccoli Raab contain similar levels of 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 Snacks, rice cakes, brown rice, sesame seed have 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.
• While 5 oz of Cooked Broccoli Raab contain 5 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6