Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, plain, unsaltedVS Broccoli

Weight per 500 calories

Snacks, rice cakes, brown rice, plain, unsalted

129g

Broccoli

1471g

Snacks, rice cakes, brown rice, plain, unsalted have 11.4 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, plain, unsalted or Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, rice cakes, brown rice, plain, unsalted

84%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Snacks, rice cakes, brown rice, plain, unsaltedvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.73%3.6g

Fat

5.6%5.44g

3.6 gvs5.44 g

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

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2.3%0.74g

Saturated Fat

5.24%1.68g

0.74 gvs1.68 g

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

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0.81%0.013g

Omega 3

58%0.93g

0.013 gvs0.93 g

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

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7.37%1.25g

Omega 6

4.24%0.72g

1.25 gvs0.72 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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81%105g

Carbohydrate

75%98g

105 gvs98 g

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

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1.57%1.14g

Sugars

34.5%25g

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

1.14 gvs25 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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14.3%5.43g

Fiber

101%38.2g

5.43 gvs38.2 g

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

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19%10.6g

Protein

74%41.5g

10.6 gvs41.5 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, rice cakes, brown rice, plain, unsaltedvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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6.57%0.079mg

Vitamin B1

87%1.04mg

Thiamine

0.079 mgvs1.04 mg

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

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16.4%0.21mg

Vitamin B2

132%1.72mg

Riboflavin

0.21 mgvs1.72 mg

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

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63%10mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

10 mgvs9.4 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

26%1.3mg

Vitamin B5

169%8.43mg

Pantothenic acid

1.3 mgvs8.43 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

15%0.19mg

Vitamin B6

198%2.57mg

Pyridoxine

0.19 mgvs2.57 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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6.8%27μg

Vitamin B9

232%926μg

Folates and Folic Acid

27 μgvs926 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

1458%1312mg

Ascorbic acid

0 mgvs1312 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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10.7%1.6mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

1.6 mgvs11.5 mg

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

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2.05%2.45μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

2.45 μgvs1494 μg

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

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Minerals

Snacks, rice cakes, brown rice, plain, unsaltedvs Broccoli

1.42%14.2mg

Calcium

69%691mg

14.2 mgvs691 mg

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

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64%0.57mg

Copper

80%0.72mg

0.57 mgvs0.72 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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24%1.93mg

Iron

134%10.7mg

1.93 mgvs10.7 mg

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

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40.3%169mg

Magnesium

73.5%309mg

169 mgvs309 mg

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

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210%4.8mg

Manganese

134%3.1mg

4.8 mgvs3.1 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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66.4%465mg

Phosphorus

139%971mg

465 mgvs971 mg

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

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11%375mg

Potassium

137%4647mg

375 mgvs4647 mg

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

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57.8%31.8μg

Selenium

67%36.8μg

31.8 μgvs36.8 μg

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

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2.24%33.6mg

Sodium

32.4%485mg

33.6 mgvs485 mg

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

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35.2%3.88mg

Zinc

55%6.03mg

3.88 mgvs6.03 mg

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

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0.2%7.5g

Water

35.5%1313g

7.5 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Snacks, rice cakes, brown rice, plain, unsalted vs Broccoli:

Raw Broccoli contains more Vitamin A, 13.2 times more Vitamin B1, 8.1 times more Vitamin B2, 6.5 times more Vitamin B5, 13.3 times more Vitamin B6, 34.1 times more Vitamin B9, more Vitamin C, 7.2 times more Vitamin E and 608.7 times more Vitamin K than Snacks, rice cakes, brown rice, plain, unsalted.
Both Snacks, rice cakes, brown rice, plain, unsalted and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
Both Snacks, rice cakes, brown rice, plain, unsalted as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, rice cakes, brown rice, plain, unsalted vs Broccoli:

Snacks, rice cakes, brown rice, plain, unsalted have 1.6 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 48.6 times more Calcium, 1.3 times more Copper, 5.6 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus, 12.4 times more Potassium, 14.4 times more Sodium, 1.6 times more Zinc and 175.2 times more Water than Snacks, rice cakes, brown rice, plain, unsalted.
Both Snacks, rice cakes, brown rice, plain, unsalted and Raw Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, rice cakes, brown rice, plain, unsalted have 1.7 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Fat, 2.3 times more Saturated Fat, 71.7 times more Omega 3, 22 times more Sugars, 7 times more Fiber and 3.9 times more Protein than Snacks, rice cakes, brown rice, plain, unsalted.
Both Snacks, rice cakes, brown rice, plain, unsalted and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Snacks, rice cakes, brown rice, plain, unsalted as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, rice cakes, brown rice, plain, unsaltedVS Snacks, rice cakes, brown rice, buckwheat, unsaltedBroccoliVS Snacks, rice cakes, brown rice, buckwheat, unsaltedSnacks, rice cakes, brown rice, plain, unsaltedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, plain, unsaltedVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, plain, unsalted or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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