Comparing Nutrients in 100 calories Snacks, fruit leather, rolls VS Frozen Broccoli Spears

Weight per 100 calories

• Snacks, fruit leather, rolls: 27g
• Frozen Broccoli Spears: 345g

Snacks, fruit leather, rolls have 12.8 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Snacks, fruit leather, rolls or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, rolls	0%	7%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, fruit leather, rolls	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	14% 18.4g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	7% 5.07g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	0.048% 0.027g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, rolls	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.027mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.22% 0.081mg	46.4% 0.6mg	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	0.13% 0.54μg	81% 324μg	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	36% 32.3mg	262% 236mg	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	1% 0.15mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, rolls	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.86% 8.63mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	5.12% 0.046mg	13.8% 0.12mg	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	3.4% 0.27mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	38.4% 0.88mg	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	1.2% 8.36mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.2mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	0.2% 0.11μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.4mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	0.47% 0.051mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	8.44% 312g	3700g per day for Men 19-50 years

Snacks, Fruit Leather, Rolls VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Snacks, fruit leather, rolls or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Snacks, fruit leather, rolls vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain 121.5 times more Vitamin A, 11 times more Vitamin B1, 72.9 times more Vitamin B2, 59.1 times more Vitamin B3, 106.8 times more Vitamin B5, 7.5 times more Vitamin B6, 601.3 times more Vitamin B9, 7.3 times more Vitamin C, 30.8 times more Vitamin E and 71.3 times more Vitamin K than Snacks, fruit leather, rolls.
• 100 calories of Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Snacks, fruit leather, rolls as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Snacks, fruit leather, rolls vs Frozen Broccoli Spears:

• 100 calories of Snacks, fruit leather, rolls have 1.5 times more Sodium than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 16.4 times more Calcium, 2.7 times more Copper, 9.1 times more Iron, 10.2 times more Magnesium, 17.8 times more Manganese, 24.3 times more Phosphorus, 10.9 times more Potassium, 60.8 times more Selenium, 22.9 times more Zinc and 113.6 times more Water than Snacks, fruit leather, rolls.
• 100 calories of Snacks, fruit leather, rolls lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Snacks, fruit leather, rolls have 1.3 times more Carbohydrate and 2.6 times more Sugars than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 13.3 times more Omega 3, more Fiber and 391.5 times more Protein than Snacks, fruit leather, rolls.
• Both Snacks, fruit leather, rolls and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
• 100 calories of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein
• Both Snacks, fruit leather, rolls as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.