Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Snacks, rice cakes, brown rice, sesame seed

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	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	4.76% 6.2g	124% 162g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	106% 744mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	87% 48μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	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

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, rice cakes, brown rice, sesame seed per 7 oz

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

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

• 7 ounces of Cooked Broccoli Raab have 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.
• While 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 3.6 times more Vitamin B3 and 3.3 times more Vitamin B5 than Cooked Broccoli Raab.
• 7 ounces of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cooked Broccoli Raab have 9.8 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• While 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 5.2 times more Copper, 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.
• Both Cooked Broccoli Raab and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 5 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed.
• While 7 oz of Snacks, rice cakes, brown rice, sesame seed contain 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.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6