Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	3.83% 111kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	69.3% 22g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	190% 247g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	30.5% 0.4mg	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	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74.4% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0% 0mg	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, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	13% 131mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	176% 1.6mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	233% 5.36mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip 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 bars, soft, uncoated, peanut butter and chocolate chip:

• 14 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 14 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 14 ounces of Cooked Chopped Frozen Broccoli have 15.4 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 14 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.4 times more Calcium, 11.8 times more Copper, 3.2 times more Iron, 6.8 times more Magnesium, 6.1 times more Manganese, 5.3 times more Phosphorus, 2.7 times more Potassium, 29.8 times more Sodium and 6.1 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 14 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 15.4 times more Energy, 166.7 times more Fat, 310.6 times more Saturated Fat, 349.2 times more Omega 6, 11.6 times more Carbohydrate, 1.4 times more Fiber and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3