Comparing Nutrients in 100 grams Broccoli VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Broccoli	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	1.17% 34kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	61.5% 80g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	11.5% 0.15mg	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	15.8% 63μg	1.25% 5μg	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	99% 89.2mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	43.3% 0.39mg	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	9.13% 0.73mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	129% 2.98mg	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	9.43% 66mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Snacks, rice cakes, brown rice, rye:

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 12.6 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 1.3 times more Vitamin B1, 11 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Snacks, rice cakes, brown rice, rye have similar amounts of Vitamin B6 per 100 g.
• Both Raw Broccoli as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Snacks, rice cakes, brown rice, rye:

• Raw Broccoli has 2.2 times more Calcium and 13.1 times more Water than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 8 times more Copper, 2.5 times more Iron, 6.9 times more Magnesium, 14.2 times more Manganese, 5.8 times more Phosphorus, 3.3 times more Sodium and 7.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, rice cakes, brown rice, rye have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, rice cakes, brown rice, rye contain 11.4 times more Energy, 10.3 times more Fat, 5.1 times more Saturated Fat, 30.4 times more Omega 6, 12 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, rice cakes, brown rice, rye have similar amounts of Omega 3 per 100 g.
• Both Raw Broccoli as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.