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Comparing Nutrients in 100 calories Snacks, peas, roasted, wasabi-flavoredVS Frozen Broccoli Spears

Weight per 100 calories

Snacks, peas, roasted, wasabi-flavored
23g
Frozen Broccoli Spears
345g

Snacks, peas, roasted, wasabi-flavored have 14.9 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 100 calories - Snacks, peas, roasted, wasabi-flavored or Frozen Broccoli Spears?

Macros Ratio

Protein Fat Carbs

Snacks, peas, roasted, wasabi-flavored
13%
29%
58%
Frozen Broccoli Spears
33%
8%
59%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.37%3.27g
Fat
1.2%1.17g
3.27 gvs1.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.83%1.22g
Saturated Fat
0.56%0.18g
1.22 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.9%0.03g
Omega 3
27%0.43g
0.03 gvs0.43 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.48%0.42g
Omega 6
0.75%0.13g
0.42 gvs0.13 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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11%14.4g
Carbohydrate
14%18.4g
14.4 gvs18.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.5%3.27g
Sugars
7%5.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.27 gvs5.07 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.25%0.18g
Fructose
NA
≤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]
0.18 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.056g
Glucose
NA
0.056 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.94g
Sucrose
NA
2.94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.3%0.88g
Fiber
27.2%10.3g
0.88 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.83%3.27g
Protein
19%10.6g
3.27 gvs10.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

2%18μg
Vitamin A
22%197μg
RAE, retinol activity equivalents
18 μgvs197 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
12%0.14mg
Vitamin B1
20.7%0.25mg
Thiamine
0.14 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.6%0.073mg
Vitamin B2
30.2%0.39mg
Riboflavin
0.073 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.32%1.17mg
Vitamin B3
9.96%1.6mg
Niacin, nicotinic acid, niacinamide
1.17 mgvs1.6 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
2.2%0.11mg
Vitamin B5
16.7%0.83mg
Pantothenic acid
0.11 mgvs0.83 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
9.76%0.13mg
Vitamin B6
46.4%0.6mg
Pyridoxine
0.13 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8%32μg
Vitamin B9
81%324μg
Folates and Folic Acid
32 μgvs324 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 .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
262%236mg
Ascorbic acid
0 mgvs236 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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3.56%0.53mg
Vitamin E
31%4.66mg
Tocopherols and Tocotrienols
0.53 mgvs4.66 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.7%11.6μg
Vitamin K
291%350μg
Phytomenadione or phylloquinone
11.6 μgvs350 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.85%28.5mg
Calcium
14%141mg
28.5 mgvs141 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.4%0.1mg
Copper
13.8%0.12mg
0.1 mgvs0.12 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
0 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.88mg
Iron
31%2.5mg
0.88 mgvs2.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.62%23.6mg
Magnesium
13%55mg
23.6 mgvs55 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.6%0.29mg
Manganese
38.4%0.88mg
0.29 mgvs0.88 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese
NA
Molybdenum
NA
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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8.93%62.5mg
Phosphorus
29%203mg
62.5 mgvs203 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5%169mg
Potassium
25.4%862mg
169 mgvs862 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.03%1.67μg
Selenium
12%6.55μg
1.67 μgvs6.55 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.63%69.4mg
Sodium
3.9%58.6mg
69.4 mgvs58.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.97%0.77mg
Zinc
10.7%1.17mg
0.77 mgvs1.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.043%1.6g
Water
8.44%312g
1.6 gvs312 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Snacks, peas, roasted, wasabi-flavored vs Frozen Broccoli Spears:
Comparing minerals per 100 calories for Snacks, peas, roasted, wasabi-flavored vs Frozen Broccoli Spears:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: