Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	3.83% 111kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	83.6% 81g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	161% 27.4g	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	198% 258g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	206% 149g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	35% 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	55.6% 222μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	111% 16.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	13% 131mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.069% 2.78μg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	196% 4.5mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors 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, granola bar, QUAKER, DIPPS, all flavors:

• 14 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 4.7 times more Vitamin B9, 133.7 times more Vitamin C and 44.1 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 3.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 14 ounces of Cooked Chopped Frozen Broccoli have 16.3 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2 times more Calcium, 6.4 times more Copper, 1.9 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 20.9 times more Selenium, 24.5 times more Sodium and 4.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 17.1 times more Energy, 170.2 times more Fat, 482.9 times more Saturated Fat, 3.8 times more Omega 3, 530.2 times more Omega 6, 12.1 times more Carbohydrate, 25.6 times more Sugars and 2.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, QUAKER, DIPPS, all flavors offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6