Comparing Nutrients in 100 calories Rice crackers VS Broccoli

Weight per 100 calories

• Rice crackers: 24g
• Broccoli: 294g

Rice crackers have 12.2 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Rice crackers or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Rice crackers	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0% 0g	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	0% 0g	20% 7.65g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.87% 0.024mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	39.6% 0.51mg	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	1.32% 5.3μg	46.3% 185μg	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	292% 262mg	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	2% 0.3mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	8.04% 0.072mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	27% 0.62mg	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	12.4% 87mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	1.7% 58.4mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	11% 6.13μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.001% 0.026g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rice crackers vs Broccoli:

• Raw Broccoli contains more Vitamin A, 2 times more Vitamin B1, 14.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B5, 3.9 times more Vitamin B6, 35 times more Vitamin B9, more Vitamin C, 7.6 times more Vitamin E and 592 times more Vitamin K than Rice crackers.
• Both Rice crackers as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Rice crackers vs Broccoli:

• Rice crackers have 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains more Calcium, 2 times more Copper, more Iron, 1.6 times more Magnesium, 2.2 times more Phosphorus, 15.9 times more Potassium, 1.7 times more Sodium, 2.3 times more Zinc and 9932.8 times more Water than Rice crackers.
• Both Rice crackers and Raw Broccoli have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Rice crackers have 2.6 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains more Saturated Fat, 13.1 times more Omega 3, more Sugars, more Fiber and 3.5 times more Protein than Rice crackers.
• Both Rice crackers and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Rice crackers as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.