Comparing Nutrients in 14 ounces Broccoli VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Broccoli	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	4.65% 135kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	68.3% 66.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	39.7% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	216% 281g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	212% 154g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	20% 11g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	60.2% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	52.5% 0.68mg	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	62.5% 250μg	8.93% 35.7μg	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	393% 354mg	2.2% 2mg	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	20.6% 3.1mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	18.7% 187mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	133% 1.2mg	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	36.2% 2.9mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	97% 2.23mg	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	37.4% 262mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	151% 2258mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Raw Broccoli has more Vitamin A, 7 times more Vitamin B9, 178.4 times more Vitamin C, 1.3 times more Vitamin E and 9.2 times more Vitamin K than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Raw Broccoli has 1.4 times more Potassium and 35.7 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.6 times more Calcium, 6.2 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 5.8 times more Selenium, 17.2 times more Sodium and 2.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 13.4 times more Energy, 45.1 times more Fat, 67.4 times more Saturated Fat, 2.5 times more Omega 3, 40.6 times more Omega 6, 10.7 times more Carbohydrate, 22.8 times more Sugars and 2.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.