Comparing Nutrients in 14 ounces Snacks, peas, roasted, wasabi-flavored VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	59% 1715kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	65.6% 21g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.22g	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	190% 247g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 50.4g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	31.3% 12g	38g per day for Men 19-50 years
Protein	100% 56g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	34% 306μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	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	137% 548μg	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	0% 0mg	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	61% 9.17mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 200μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	49% 488mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	189% 15mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	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	153% 1072mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, peas, roasted, wasabi-flavored 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, peas, roasted, wasabi-flavored vs Boiled Spears Frozen Broccoli:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 1.5 times more Vitamin A, 11.2 times more Vitamin B1, 3.9 times more Vitamin B2, 11 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin C and 1.8 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• 14 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Snacks, peas, roasted, wasabi-flavored 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, peas, roasted, wasabi-flavored vs Boiled Spears Frozen Broccoli:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 2.4 times more Calcium, 10.3 times more Copper, 6.2 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 4.9 times more Phosphorus, 4.1 times more Potassium, 3.8 times more Selenium, 12.5 times more Sodium and 11 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 15.4 times more Energy, 128.3 times more Fat, 293.9 times more Saturated Fat, 3.1 times more Omega 3, 140 times more Omega 6, 11.6 times more Carbohydrate, 9.6 times more Sugars, 1.3 times more Fiber and 4.6 times more Protein than Boiled Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6