Comparing Nutrients in 14 ounces Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Boiled Broccoli	Recommended Dietary Allowance
Energy	49.5% 1437kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	80.4% 30.6g	34.5% 13g	38g per day for Men 19-50 years
Protein	78.7% 44g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.22mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	61% 0.79mg	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	53.6% 214μg	107% 429μg	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	4.4% 3.97mg	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 111mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	133% 10.7mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	33.5% 0.77mg	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	71% 496mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	50% 1707mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	53.7% 806mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Boiled Broccoli:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 7 times more Vitamin B1, 2.4 times more Vitamin B2, 11.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B9 and 64.9 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Boiled Broccoli:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 4.6 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 13.7 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium and 22.9 times more Water than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 10.3 times more Energy, 6.3 times more Fat, 7.1 times more Saturated Fat, 15.5 times more Omega 6, 11.3 times more Carbohydrate, 2.3 times more Fiber and 4.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Omega 3 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.