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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, rye	8%	9%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.3% 386kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	7.9% 3g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	10% 0.13mg	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	1.25% 5μg	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, rye	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.1% 21mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	4.22% 0.038mg	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	22.5% 1.8mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	12.8% 0.29mg	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	54.3% 380mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, rye VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, rice cakes, brown rice, rye versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Snacks, rice cakes, brown rice, rye have 1.7 times more Vitamin B1, 15 times more Vitamin B3 and 4 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 13.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• Both Snacks, rice cakes, brown rice, rye and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Snacks, rice cakes, brown rice, rye as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Snacks, rice cakes, brown rice, rye have 10.3 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 10.1 times more Manganese, 7.6 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Sodium and 6.3 times more Zinc than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 2.7 times more Calcium and 13.5 times more Water than Snacks, rice cakes, brown rice, rye.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, rice cakes, brown rice, rye have 14.8 times more Energy, 13.1 times more Fat, 48.1 times more Omega 6, 16.7 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Omega 3 than Snacks, rice cakes, brown rice, rye.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6