Comparing Nutrients in 14 ounces Snacks, trail mix, regular VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, trail mix, regular	Boiled Broccoli	Recommended Dietary Allowance
Energy	63.2% 1834kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	120% 117g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	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	137% 178g	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	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	98% 54.8g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	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	70.4% 282μg	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	6.17% 5.56mg	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, trail mix, regular	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31% 310mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	434% 3.9mg	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	151% 12mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	196% 1369mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	80% 2719mg	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	60.6% 909mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.99% 36.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, trail mix, regular vs Boiled Broccoli:

• Snacks, trail mix, regular have 7.3 times more Vitamin B1, 1.6 times more Vitamin B2, 8.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.5 times more Vitamin B9 and 46.4 times more Vitamin C than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, trail mix, regular vs Boiled Broccoli:

• Snacks, trail mix, regular have 2 times more Calcium, 16.1 times more Copper, 4.6 times more Iron, 7.5 times more Magnesium, 5.3 times more Manganese, 5.1 times more Phosphorus, 2.3 times more Potassium, 5.6 times more Sodium and 7.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.7 times more Water than Snacks, trail mix, regular.

Comparison of macro-nutrients per 14 ounces:

• Snacks, trail mix, regular have 13.2 times more Energy, 71.7 times more Fat, 70.3 times more Saturated Fat, 187.8 times more Omega 6, 6.3 times more Carbohydrate and 5.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.