Comparing Nutrients in 14 ounces Boiled Broccoli VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Boiled Broccoli	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	4.8% 139kcal	52% 1512kcal	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	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	27% 4.56g	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	242% 314g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	12% 8.77g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	17% 9.45g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	35.4% 0.46mg	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	170% 679μg	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	0% 0mg	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	38.4% 5.75mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	16% 159mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	116% 1.05mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	309% 7.1mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 14 ounces of Boiled Broccoli have more Vitamin A, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 4.1 times more Vitamin E and 156.8 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 7.3 times more Vitamin B1, 5.1 times more Vitamin B2, 9.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 14 ounces of Boiled Broccoli have 2 times more Potassium and 27 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 4.3 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 9.2 times more Manganese, 1.7 times more Phosphorus, 3.6 times more Selenium, 6.1 times more Sodium and 1.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2 times more Omega 3 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 10.9 times more Energy, 8.5 times more Fat, 9.5 times more Saturated Fat, 22.5 times more Omega 6, 11 times more Carbohydrate, 1.6 times more Sugars and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6