Comparing Nutrients in 14 ounces Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	52% 1512kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	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	242% 314g	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	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	64.5% 36g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	82.4% 329μg	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, pretzels, hard, plain, made with unenriched flour, salted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14.3% 143mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	83% 6.63mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	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	64% 448mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	454% 6807mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 7.8 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 8 times more Manganese, 2.3 times more Phosphorus, 8.3 times more Selenium, 155.9 times more Sodium and 3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 27.5 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 13.6 times more Energy, 29.2 times more Fat, 41.7 times more Saturated Fat, 1.4 times more Omega 3, 88.5 times more Omega 6, 14.8 times more Carbohydrate and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6