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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	26% 754kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	20% 7.54g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	32% 18g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	33.6% 0.44mg	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	10.4% 41.7μg	35.2% 141μg	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	0% 0mg	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	16.5% 0.15mg	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	28.3% 2.26mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	32.8% 0.75mg	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	108% 754mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Snacks, rice cakes, brown rice, buckwheat have 4 times more Vitamin B3 and 2.6 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, rice cakes, brown rice, buckwheat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Snacks, rice cakes, brown rice, buckwheat have 5.1 times more Copper, 5.6 times more Magnesium, 16.3 times more Manganese, 4.6 times more Phosphorus, 12.6 times more Selenium, 2.1 times more Sodium and 4.6 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 10.7 times more Calcium and 15.5 times more Water than Snacks, rice cakes, brown rice, buckwheat.
• Both Snacks, rice cakes, brown rice, buckwheat and Cooked Broccoli Raab contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, rice cakes, brown rice, buckwheat have 15.2 times more Energy, 6.7 times more Fat, 7.2 times more Saturated Fat, 33.9 times more Omega 6, 25.7 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.9 times more Omega 3 than Snacks, rice cakes, brown rice, buckwheat.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6