Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Snacks, trail mix, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	8.97% 260kcal	159% 4620kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	303% 294g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	173% 55.5g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	564% 96g	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	345% 449g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	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	NA	38g per day for Men 19-50 years
Protein	50% 28g	246% 138g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, trail mix, regular	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	179% 8.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	229% 2.98mg	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	178% 710μg	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	15.6% 14mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, trail mix, regular	Recommended Dietary Allowance
Calcium	56% 560mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	1094% 9.85mg	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	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	450% 10.3mg	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	493% 3450mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	201% 6850mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	153% 2290mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Snacks, trail mix, regular:

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A and 40.3 times more Vitamin C than Snacks, trail mix, regular.
• While Snacks, trail mix, regular contain 8.7 times more Vitamin B1, 2.1 times more Vitamin B2, 10 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, trail mix, regular have similar amounts of Vitamin B9 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, trail mix, regular have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Snacks, trail mix, regular:

• Frozen Chopped Broccoli, Unprepared has 9.9 times more Water than Snacks, trail mix, regular.
• While Snacks, trail mix, regular contain 1.4 times more Calcium, 25.9 times more Copper, 3.8 times more Iron, 8.8 times more Magnesium, 3.5 times more Manganese, 6.9 times more Phosphorus, 3.2 times more Potassium, 9.5 times more Sodium and 6.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Omega 3 than Snacks, trail mix, regular.
• While Snacks, trail mix, regular contain 17.8 times more Energy, 101.4 times more Fat, 126.1 times more Saturated Fat, 309 times more Omega 6, 9.4 times more Carbohydrate and 4.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, trail mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.