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

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	59% 1715kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	65.6% 21g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.22g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	16.3% 21.2g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	34% 306μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 200μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	49% 488mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	29% 992mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, peas, roasted, wasabi-flavored vs Frozen Broccoli Spears:

• Snacks, peas, roasted, wasabi-flavored have 1.4 times more Vitamin A, 8.5 times more Vitamin B1, 2.8 times more Vitamin B2, 11 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin C and 2 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, peas, roasted, wasabi-flavored vs Frozen Broccoli Spears:

• Snacks, peas, roasted, wasabi-flavored have 3 times more Calcium, 12.3 times more Copper, 5.3 times more Iron, 6.4 times more Magnesium, 4.9 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Potassium, 3.8 times more Selenium, 17.6 times more Sodium and 9.7 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 14 ounces:

• Snacks, peas, roasted, wasabi-flavored have 14.9 times more Energy, 41.5 times more Fat, 101.7 times more Saturated Fat, 49.2 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 Frozen Broccoli Spears.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Broccoli Spears have similar amounts of Omega 3 per 14 oz.
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.