Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	3.83% 111kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	16.3% 21.2g	260% 338g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	36.6% 14g	38g per day for Men 19-50 years
Protein	22% 12.3g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	13% 131mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	75.4% 0.68mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.1% 40.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, fruit leather, pieces, with vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Snacks, fruit leather, pieces, with vitamin C 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, fruit leather, pieces, with vitamin C:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin B1, 4.6 times more Vitamin B3 and 4 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 2.3 times more Vitamin B6 and 3 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, fruit leather, pieces, with vitamin C provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Calcium, 2 times more Phosphorus, 1.5 times more Zinc and 8.9 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 5 times more Copper, 4.6 times more Selenium and 28.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, fruit leather, pieces, with vitamin C contain similar levels of Iron, Magnesium and Potassium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.8 times more Omega 3 and 31 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 13.3 times more Energy, 29.2 times more Fat, 55 times more Saturated Fat and 15.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, fruit leather, pieces, with vitamin C offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 6 in 14 ounces.