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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	13% 2.2g	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% 162g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, rice cakes, brown rice, sesame seed	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	23.7% 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	33.2% 133μg	8.93% 35.7μg	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	6.6% 5.95mg	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, sesame seed	Recommended Dietary Allowance
Calcium	11% 111mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	86% 0.77mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	371% 8.53mg	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	106% 744mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	87% 48μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 3.7 times more Vitamin B9 and 18.8 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• While Snacks, rice cakes, brown rice, sesame seed contain 15.3 times more Vitamin B3 and 5.2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, rice cakes, brown rice, sesame seed have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B12 in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• While Snacks, rice cakes, brown rice, sesame seed contain 10.3 times more Copper, 2 times more Iron, 7.6 times more Magnesium, 14.6 times more Manganese, 7.5 times more Phosphorus, 1.4 times more Potassium, 8.6 times more Selenium, 9.5 times more Sodium and 6.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.6 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed.
• While Snacks, rice cakes, brown rice, sesame seed contain 15.1 times more Energy, 13.1 times more Fat, 12.3 times more Saturated Fat, 35.8 times more Omega 6, 17.1 times more Carbohydrate, 1.8 times more Fiber and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.