Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Frozen Broccoli Spears	Candies, sesame crunch	Recommended Dietary Allowance
Energy	3.97% 115kcal	70.6% 2048kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	334% 57g	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	154% 200g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	171% 124g	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	80.4% 30.6g	38g per day for Men 19-50 years
Protein	21.7% 12g	82.2% 46g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	150% 1.95mg	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	93% 373μg	50.6% 202μg	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	301% 271mg	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	35.7% 5.36mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	16.3% 163mg	254% 2536mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	419% 3.77mg	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	35.7% 2.86mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	278% 6.4mg	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	33.5% 234mg	234% 1635mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	36% 1218mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	136% 15mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.24% 8.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Candies, sesame crunch per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Candies, sesame crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Candies, sesame crunch:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 7.3 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C, 8.4 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• While 14 oz of Candies, sesame crunch contain 6.2 times more Vitamin B1, 1.4 times more Vitamin B2, 8 times more Vitamin B3 and 2.8 times more Vitamin B6 than Frozen Broccoli Spears.
• 14 ounces of Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Candies, sesame crunch have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Candies, sesame crunch:

• 14 ounces of Frozen Broccoli Spears have 41.2 times more Water than Candies, sesame crunch.
• While 14 oz of Candies, sesame crunch contain 15.6 times more Calcium, 26.4 times more Copper, 5.9 times more Iron, 15.7 times more Magnesium, 6.3 times more Manganese, 7 times more Phosphorus, 2.1 times more Selenium, 9.8 times more Sodium and 11.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Candies, sesame crunch contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Candies, sesame crunch contain 17.8 times more Energy, 97.9 times more Fat, 89.7 times more Saturated Fat, 2 times more Omega 3, 387.1 times more Omega 6, 9.4 times more Carbohydrate, 21.2 times more Sugars, 2.6 times more Fiber and 3.8 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6