Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	9.66% 280kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	329% 319g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	191% 61g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	659% 112g	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	345% 449g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	254% 142g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	193% 9.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	199% 2.6mg	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	163% 650μg	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	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	33% 330mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	938% 8.44mg	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	76.3% 6.1mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	383% 1610mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	462% 10.6mg	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	553% 3870mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.9 times more Vitamin A and 30.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 7.5 times more Vitamin B1, 2.8 times more Vitamin B2, 9.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 13.7 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 3.3 times more Calcium, 24.8 times more Copper, 5.6 times more Iron, 12.4 times more Magnesium, 4.8 times more Manganese, 7.9 times more Phosphorus, 4.6 times more Potassium and 11.2 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 17.3 times more Energy, 265.8 times more Fat, 338.9 times more Saturated Fat, 1.9 times more Omega 3, 862.3 times more Omega 6, 8.4 times more Carbohydrate and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6