Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	124% 161g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	11% 6.15g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21.4% 0.28mg	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	27.8% 111μg	9.43% 37.7μg	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	88.4% 79.6mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	93% 0.83mg	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	15% 1.2mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	438% 10mg	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	14% 97mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, rice cakes, brown rice, corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Snacks, rice cakes, brown rice, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Snacks, rice cakes, brown rice, corn:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.9 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 14.1 times more Vitamin B3 and 3.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, rice cakes, brown rice, corn provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Snacks, rice cakes, brown rice, corn:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium and 15.4 times more Water than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 12.4 times more Copper, 1.9 times more Iron, 8.8 times more Magnesium, 22.8 times more Manganese, 6.5 times more Phosphorus, 1.9 times more Potassium, 15.2 times more Sodium and 7.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, rice cakes, brown rice, corn contain 13.8 times more Energy, 26.7 times more Fat, 83.8 times more Omega 6, 15.2 times more Carbohydrate and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, rice cakes, brown rice, corn offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6