Comparing Nutrients in 14 ounces Boiled Broccoli VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Boiled Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	4.8% 139kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	260% 338g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	36.6% 14g	38g per day for Men 19-50 years
Protein	17% 9.45g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	92% 1.2mg	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	107% 429μg	14% 55.6μg	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	286% 258mg	529% 476mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	75.4% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	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	38% 266mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.1% 40.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Snacks, fruit leather, pieces, with vitamin C:

• Boiled and Drained Broccoli has 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 5.5 times more Vitamin B3 and 7.7 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 1.5 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Snacks, fruit leather, pieces, with vitamin C:

• Boiled and Drained Broccoli has 2.2 times more Calcium, 1.5 times more Magnesium, 2.8 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Zinc and 8.8 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 2.8 times more Copper, 2 times more Selenium and 7.7 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, fruit leather, pieces, with vitamin C have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 10.8 times more Omega 3 and 23.8 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 10.7 times more Energy, 8.5 times more Fat, 12.5 times more Saturated Fat and 11.9 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, fruit leather, pieces, with vitamin C have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.