Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Frozen Broccoli Spears	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	2% 57.5kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	17.4% 2.96g	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	2.4% 1.75g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	11% 6.07g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	23% 0.3mg	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	46.6% 187μg	10.4% 41.7μg	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	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	98% 0.88mg	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	18% 1.43mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	16.7% 117mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 4.5 times more Vitamin B9, more Vitamin C and 53.4 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 1.4 times more Vitamin B2 and 16.9 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Rice cake, cracker (include hain mini rice cakes) provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Frozen Broccoli Spears have 3.7 times more Calcium and 15.6 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 12.4 times more Copper, 2.1 times more Iron, 8.2 times more Magnesium, 6.1 times more Phosphorus, 1.7 times more Potassium, 12.9 times more Selenium, 4.2 times more Sodium and 8.8 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 8.3 times more Omega 3 and 1.7 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 13.5 times more Energy, 12.6 times more Fat, 16.8 times more Saturated Fat, 40.3 times more Omega 6, 15.2 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3