Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Boiled Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	12% 350kcal	149% 4320kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	165% 53g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	478% 622g	130g per day for Men 19-50 years
Sugars	19% 14g	195% 141g	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	10.2% 7.4g	10.8% 7.8g	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	% 4.9g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 127g	g per day for Men 19-50 years
Fiber	87% 33g	100% 38g	38g per day for Men 19-50 years
Protein	42.5% 24g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	512% 6.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	316% 50.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	422% 5.5mg	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	270% 1080μg	345% 1380μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	154% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	419% 503μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	40% 400mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	493% 4.44mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	0% 0μg	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	83.8% 6.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	545% 12.5mg	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	96% 670mg	386% 2700mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	215% 7320mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	200% 3000mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	24% 893g	1.87% 69.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, peas, roasted, wasabi-flavored:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B5, more Vitamin C and 2.8 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 9.7 times more Vitamin B1, 2.6 times more Vitamin B2, 9.2 times more Vitamin B3, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, peas, roasted, wasabi-flavored have similar amounts of Vitamin A per 1 kg.
• Both Boiled and Drained Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, peas, roasted, wasabi-flavored:

• Boiled and Drained Broccoli has 12.9 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 3.1 times more Calcium, 7.3 times more Copper, 5.7 times more Iron, 4.9 times more Magnesium, 6.5 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 4.5 times more Selenium, 7.3 times more Sodium and 7.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, peas, roasted, wasabi-flavored contain 12.3 times more Energy, 34.4 times more Fat, 67 times more Saturated Fat, 35.7 times more Omega 6, 8.7 times more Carbohydrate, 10.2 times more Sugars and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, peas, roasted, wasabi-flavored have similar amounts of Omega 3, Fructose and Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.