Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	9.66% 280kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	68.8% 66.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	103% 33g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	605% 786g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	58.2% 42.2g	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	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	55.4% 31g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	39.2% 0.51mg	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	140% 560μg	5% 20μg	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	446% 401mg	3.33% 3mg	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	88% 13mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	33% 330mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	76.3% 6.1mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	28.3% 0.65mg	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	70% 490mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1045% 15670mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 3.7 times more Vitamin B1, 27 times more Vitamin B2, 2 times more Vitamin B3, 8.8 times more Vitamin B5, 2.5 times more Vitamin B6, 28 times more Vitamin B9, 133.7 times more Vitamin C, 1.2 times more Vitamin E and 176.2 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• 1 kilogram of Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Calcium, 1.3 times more Iron, 1.9 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 3.1 times more Zinc and 13.1 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 1.5 times more Copper, 3.1 times more Selenium and 142.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Snacks, Pretzels, gluten- free made with cornstarch and potato flour lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.8 times more Omega 3 than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 13.9 times more Energy, 55.6 times more Fat, 183.7 times more Saturated Fat, 47.3 times more Omega 6, 14.7 times more Carbohydrate and 2.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, Pretzels, gluten- free made with cornstarch and potato flour offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Snacks, Pretzels, gluten- free made with cornstarch and potato flour provide inadequate amounts of Omega 3