Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	3.83% 111kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	199% 258g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	26.4% 19g	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	31.3% 12g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	45% 0.59mg	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	55.6% 222μg	109% 437μg	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	177% 159mg	7.94% 7.14mg	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	35% 5.24mg	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	13% 131mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	52% 0.47mg	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	30.3% 2.42mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	35% 0.8mg	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	27.8% 194mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, onion-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Snacks, corn-based, extruded, onion-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Cooked Chopped Frozen Broccoli have 6.4 times more Vitamin A, 22.3 times more Vitamin C and 17.3 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 4 times more Vitamin B1, 3.8 times more Vitamin B2, 6.9 times more Vitamin B3, 2 times more Vitamin B9 and 2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Cooked Chopped Frozen Broccoli have 45.4 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 3.5 times more Copper, 6.1 times more Iron, 2.2 times more Magnesium, 1.5 times more Phosphorus, 15.1 times more Selenium and 86.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, onion-flavor contain similar levels of Calcium, Manganese, Potassium and Zinc per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, corn-based, extruded, onion-flavor contain 17.8 times more Energy, 188.3 times more Fat, 241.1 times more Saturated Fat, 3.1 times more Omega 3, 231.5 times more Omega 6, 12.2 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6