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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	124% 161g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	11% 111mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.32% 11.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Snacks, rice cakes, brown rice, corn:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.5 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, 13.7 times more Vitamin B3 and 3.3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, rice cakes, brown rice, corn provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 11.1 times more Copper, 1.4 times more Iron, 6.3 times more Magnesium, 17.3 times more Manganese, 6.4 times more Phosphorus, 1.3 times more Potassium, 7 times more Sodium and 4.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Omega 3 than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 14.8 times more Energy, 11 times more Fat, 35.2 times more Omega 6, 17 times more Carbohydrate and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, rice cakes, brown rice, corn offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6