Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	3.97% 115kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	70.3% 12g	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	199% 258g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	26.4% 19g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	21.7% 12g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	25% 226μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	45% 0.59mg	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	109% 437μg	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	7.94% 7.14mg	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	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	16.3% 163mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	52% 0.47mg	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	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	35% 0.8mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, corn-based, extruded, onion-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Snacks, corn-based, extruded, onion-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Frozen Broccoli Spears have 7.1 times more Vitamin A, 37.9 times more Vitamin C and 19.9 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 6.9 times more Vitamin B3 and 2 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Frozen Broccoli Spears have 1.4 times more Calcium, 1.3 times more Manganese, 1.7 times more Potassium and 45.3 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 3.3 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 5.6 times more Selenium and 55.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, corn-based, extruded, onion-flavor contain similar levels of Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, corn-based, extruded, onion-flavor contain 17.2 times more Energy, 66.5 times more Fat, 83.5 times more Saturated Fat, 81.4 times more Omega 6, 12.2 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6