Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, cones, plain VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	69.8% 2024kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	282% 90g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	11.5% 4.37g	31.3% 12g	38g per day for Men 19-50 years
Protein	41% 23g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	39.7% 0.52mg	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	2.98% 12μg	55.6% 222μg	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	0% 0mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	15% 0.13mg	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	126% 10mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	38.5% 0.89mg	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	25% 175mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	270% 4056mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, cones, plain vs Cooked Chopped Frozen Broccoli:

• Snacks, corn-based, extruded, cones, plain have 5.8 times more Vitamin B1, 3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Vitamin A, 3.3 times more Vitamin B6, 18.7 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, corn-based, extruded, cones, plain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, cones, plain vs Cooked Chopped Frozen Broccoli:

• Snacks, corn-based, extruded, cones, plain have 4.2 times more Iron, 5.4 times more Selenium and 92.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 2.6 times more Manganese, 1.8 times more Potassium, 1.3 times more Zinc and 45.4 times more Water than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled Chopped Frozen Broccoli have similar amounts of Copper, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, cones, plain have 18.2 times more Energy, 224.2 times more Fat, 1263.9 times more Saturated Fat, 60 times more Omega 6, 11.8 times more Carbohydrate and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3 and 2.7 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.