Comparing Nutrients in 7 ounces BroccoliVS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snacks, rice cakes, brown rice, sesame seed, unsalted

83%

7 oz ▼

Macro Nutrients

Broccolivs Snacks, rice cakes, brown rice, sesame seed, unsalted

2.33%67.5kcal

Energy

27%778kcal

67.5 kcalvs778 kcal

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

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0.76%0.73g

Fat

7.77%7.54g

0.73 gvs7.54 g

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

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0.71%0.23g

Saturated Fat

3.35%1.07g

0.23 gvs1.07 g

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

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7.8%0.13g

Omega 3

4.96%0.079g

0.13 gvs0.079 g

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

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0.57%0.097g

Omega 6

13%2.2g

0.097 gvs2.2 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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10%13g

Carbohydrate

124%162g

13 gvs162 g

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

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4.65%3.37g

Sugars

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

3.37 gvsNA g

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

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1.86%1.35g

Fructose

≤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]

1.35 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

5.16 gvsNA g

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

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10%5.6g

Protein

27%15g

5.6 gvs15 g

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

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Vitamins

Broccolivs Snacks, rice cakes, brown rice, sesame seed, unsalted

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

7.94%0.095mg

Thiamine

0.14 mgvs0.095 mg

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

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18%0.23mg

Vitamin B2

13%0.17mg

Riboflavin

0.23 mgvs0.17 mg

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

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7.93%1.27mg

Vitamin B3

89.4%14.3mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs14.3 mg

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

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22.7%1.14mg

Vitamin B5

58%2.9mg

Pantothenic acid

1.14 mgvs2.9 mg

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

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26.7%0.35mg

Vitamin B6

23.7%0.31mg

Pyridoxine

0.35 mgvs0.31 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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31.3%125μg

Vitamin B9

8.93%35.7μg

Folates and Folic Acid

125 μgvs35.7 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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197%177mg

Vitamin C

6.6%5.95mg

Ascorbic acid

177 mgvs5.95 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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10.3%1.55mg

Vitamin E

Tocopherols and Tocotrienols

1.55 mgvsNA mg

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

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168%202μg

Vitamin K

Phytomenadione or phylloquinone

202 μgvsNA μg

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

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Minerals

Broccolivs Snacks, rice cakes, brown rice, sesame seed, unsalted

9.33%93mg

Calcium

2.4%24mg

93 mgvs24 mg

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

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11%0.097mg

Copper

86%0.77mg

0.097 mgvs0.77 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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18%1.45mg

Iron

39%3.14mg

1.45 mgvs3.14 mg

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

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9.92%41.7mg

Magnesium

64.3%270mg

41.7 mgvs270 mg

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

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18%0.42mg

Manganese

371%8.53mg

0.42 mgvs8.53 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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18.7%131mg

Phosphorus

106%744mg

131 mgvs744 mg

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

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18.4%627mg

Potassium

17%575mg

627 mgvs575 mg

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

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9.02%4.96μg

Selenium

87%48μg

4.96 μgvs48 μg

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

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4.37%65.5mg

Sodium

0.53%7.94mg

65.5 mgvs7.94 mg

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

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7.4%0.81mg

Zinc

54%5.95mg

0.81 mgvs5.95 mg

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

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4.8%177g

Water

0.32%11.7g

177 gvs11.7 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B9 and 29.7 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 11.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Broccoli.
Both Raw Broccoli and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Vitamin B6 per 7 oz.
Both Raw Broccoli as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

Raw Broccoli has 3.9 times more Calcium, 8.3 times more Sodium and 15.1 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 8 times more Copper, 2.2 times more Iron, 6.5 times more Magnesium, 20.5 times more Manganese, 5.7 times more Phosphorus, 9.6 times more Selenium and 7.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Snacks, rice cakes, brown rice, sesame seed, unsalted have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.6 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
While Snacks, rice cakes, brown rice, sesame seed, unsalted contain 11.5 times more Energy, 10.3 times more Fat, 4.7 times more Saturated Fat, 22.7 times more Omega 6, 12.3 times more Carbohydrate and 2.7 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliSnacks, rice cakes, brown rice, sesame seed, unsaltedVS Boiled BroccoliBroccoliVS Snacks, sesame sticks, wheat-based, unsaltedSnacks, rice cakes, brown rice, sesame seed, unsaltedVS Snacks, sesame sticks, wheat-based, unsalted

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: