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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	68.3% 1980kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	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	199% 258g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	40.7% 15.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	109% 437μg	29.8% 119μg	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	7.94% 7.14mg	177% 159mg	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	71% 10.7mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	19% 0.17mg	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	185% 14.8mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	56% 1.3mg	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	41% 286mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	251% 3770mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 4 times more Vitamin B1, 3.8 times more Vitamin B2, 6.9 times more Vitamin B3, 3.7 times more Vitamin B9 and 2 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 6.4 times more Vitamin A, 22.3 times more Vitamin C and 17.3 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 2.7 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 5.6 times more Selenium and 39.6 times more Sodium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Calcium, 1.6 times more Manganese, 1.3 times more Potassium and 45.4 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled Spears Frozen Broccoli contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 17.8 times more Energy, 205.5 times more Fat, 241.1 times more Saturated Fat, 3.1 times more Omega 3, 231.5 times more Omega 6, 12.1 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Boiled Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6