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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	8.97% 260kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	329% 319g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	191% 61g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	659% 112g	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	254% 142g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	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, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	56% 560mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	101% 8.1mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	383% 1610mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	71.4% 500mg	553% 3870mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Frozen Chopped Broccoli, Unprepared has 4 times more Vitamin A and 43.4 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 7.8 times more Vitamin B1, 2.3 times more Vitamin B2, 9.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Vitamin B9 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in 1 kg.

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

• Frozen Chopped Broccoli, Unprepared has 13.9 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 1.9 times more Calcium, 22.2 times more Copper, 4.2 times more Iron, 8.9 times more Magnesium, 3.6 times more Manganese, 7.7 times more Phosphorus, 3.1 times more Potassium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Omega 3 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 18.6 times more Energy, 110 times more Fat, 138.6 times more Saturated Fat, 361.6 times more Omega 6, 9.4 times more Carbohydrate and 5.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.