Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	3.83% 111kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	232% 302g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	3.56% 2.58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.58g	g per day for Men 19-50 years
Fiber	31.3% 12g	142% 54g	38g per day for Men 19-50 years
Protein	22% 12.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	52% 8.33mg	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	64% 0.83mg	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	29.8% 119μg	18% 71.4μg	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	0% 0mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	20.2% 202mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	116% 1.04mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	187% 4.3mg	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	31% 218mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, popcorn, microwave, 94% fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Boiled Spears Frozen Broccoli have 3.9 times more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 80.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Boiled Spears Frozen Broccoli have 3.6 times more Calcium and 21.5 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 6.1 times more Copper, 4.7 times more Iron, 6.2 times more Magnesium, 3.3 times more Manganese, 5.5 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 23.8 times more Sodium and 9.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 2.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 14.4 times more Energy, 55.5 times more Fat, 65.8 times more Saturated Fat, 1.3 times more Omega 3, 166.2 times more Omega 6, 14.2 times more Carbohydrate, 4.5 times more Fiber and 3.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6