Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	8.97% 260kcal	172% 4990kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	136% 43.4g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	177% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	501% 651g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	66.6% 48.3g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	103% 39g	38g per day for Men 19-50 years
Protein	50% 28g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	114% 1.48mg	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	168% 670μg	275% 1100μg	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	627% 564mg	20% 18mg	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	81.3% 12mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	56% 560mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	131% 1.18mg	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	101% 8.1mg	465% 37.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	88% 2.02mg	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	71.4% 500mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	633% 9500mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Snacks, corn-based, extruded, onion-flavor:

• Frozen Chopped Broccoli, Unprepared has 6.5 times more Vitamin A, 31.3 times more Vitamin C and 15.9 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 4.2 times more Vitamin B1, 3.2 times more Vitamin B2, 6.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, corn-based, extruded, onion-flavor have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Snacks, corn-based, extruded, onion-flavor:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Calcium, 1.5 times more Manganese, 1.5 times more Potassium, 1.5 times more Zinc and 45.7 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 3.1 times more Copper, 4.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Selenium and 39.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, onion-flavor contain 19.2 times more Energy, 77.9 times more Fat, 98.6 times more Saturated Fat, 97.1 times more Omega 6, 13.6 times more Carbohydrate, 3.6 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, corn-based, extruded, onion-flavor have similar amounts of Omega 3 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.