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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	3.56% 103kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	83.6% 81g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	198% 258g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	20% 11g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	23% 206μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	111% 16.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	22.2% 222mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	92% 643mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Frozen Chopped Broccoli, Unprepared has 13 times more Vitamin A, 5.6 times more Vitamin B9, 188 times more Vitamin C and 40.6 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 3.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in 14 oz.

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

• Frozen Chopped Broccoli, Unprepared has 16.4 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 5.7 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 5.2 times more Selenium, 11.2 times more Sodium and 2.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, QUAKER, DIPPS, all flavors contain 18.5 times more Energy, 70.4 times more Fat, 197.6 times more Saturated Fat, 1.5 times more Omega 3, 222.4 times more Omega 6, 13.6 times more Carbohydrate, 27.9 times more Sugars and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Fiber per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.