Comparing Nutrients in 14 ounces Snacks, corn cakes, very low sodiumVS Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, corn cakes, very low sodium

86%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Snacks, corn cakes, very low sodiumvs Broccoli

53%1536kcal

Energy

4.65%135kcal

1536 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.82%9.53g

Fat

1.5%1.47g

9.53 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.2%1.67g

Saturated Fat

1.4%0.45g

1.67 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.44%0.12g

Omega 3

15.6%0.25g

0.12 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20.8%3.53g

Omega 6

1.14%0.19g

3.53 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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255%331g

Carbohydrate

20.3%26.4g

331 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.72%2.7g

≤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]

NA gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

27%10.3g

NA gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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57.4%32g

Protein

20%11g

32 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snacks, corn cakes, very low sodiumvs Broccoli

5.3%47.6μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

47.6 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.7%0.99mg

Vitamin B1

23.5%0.28mg

Thiamine

0.99 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.2 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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128%20.4mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

20.4 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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66%3.3mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

3.3 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.7%0.56mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.56 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%75.4μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

75.4 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

393%354mg

Ascorbic acid

0 mgvs354 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

NA mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

336%403μg

Phytomenadione or phylloquinone

NA μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, corn cakes, very low sodiumvs Broccoli

7.54%75.4mg

Calcium

18.7%187mg

75.4 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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185%1.67mg

Copper

21.6%0.19mg

1.67 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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69.5%5.56mg

Iron

36.2%2.9mg

5.56 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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108%452mg

Magnesium

20%83.3mg

452 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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313%7.2mg

Manganese

36.2%0.83mg

7.2 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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89%623mg

Phosphorus

37.4%262mg

623 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.3%623mg

Potassium

37%1254mg

623 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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71.4%39.3μg

Selenium

18%9.92μg

39.3 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.4%111mg

Sodium

8.73%131mg

111 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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72%7.94mg

Zinc

14.8%1.63mg

7.94 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.49%18.3g

Water

9.58%354g

18.3 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Snacks, corn cakes, very low sodium vs Broccoli:

Snacks, corn cakes, very low sodium have 3.5 times more Vitamin B1, 8.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Vitamin A, 2.3 times more Vitamin B2, 3.3 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes, very low sodium.
Both Snacks, corn cakes, very low sodium and Raw Broccoli have similar amounts of Vitamin B6 per 14 oz.
Both Snacks, corn cakes, very low sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn cakes, very low sodium vs Broccoli:

Snacks, corn cakes, very low sodium have 8.6 times more Copper, 1.9 times more Iron, 5.4 times more Magnesium, 8.6 times more Manganese, 2.4 times more Phosphorus, 4 times more Selenium and 4.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.5 times more Calcium, 2 times more Potassium and 19.4 times more Water than Snacks, corn cakes, very low sodium.
Both Snacks, corn cakes, very low sodium and Raw Broccoli have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Snacks, corn cakes, very low sodium have 11.4 times more Energy, 6.5 times more Fat, 3.7 times more Saturated Fat, 18.2 times more Omega 6, 12.6 times more Carbohydrate and 2.9 times more Protein than Raw Broccoli.
While Raw Broccoli contains 2.1 times more Omega 3 than Snacks, corn cakes, very low sodium.
Both Snacks, corn cakes, very low sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Snacks, corn cakes, very low sodiumVS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flourBroccoliVS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flourSnacks, corn cakes, very low sodiumVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Snacks, corn cakes, very low sodiumVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: