Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Keebler, Keebler Chocolate Graham SELECTS

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Energy	9.66% 280kcal	160% 4650kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	98% 31.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	122% 20.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	552% 718g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	366% 265g	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	127% 71g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	NA	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	75% 300μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	NA	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

	Boiled Spears Frozen Broccoli	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Calcium	51% 510mg	NA	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	NA	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	NA	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	78.6% 550mg	NA	700mg per day for Men 19-50 years
Potassium	53% 1800mg	NA	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	238% 3570mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	NA	11mg per day for Men 19-50 years
Water	24.5% 907g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Keebler, Keebler Chocolate Graham SELECTS per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Keebler, Keebler Chocolate Graham SELECTS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Keebler, Keebler Chocolate Graham SELECTS:

• Both Boiled and Drained Spears Frozen Broccoli and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Keebler, Keebler Chocolate Graham SELECTS:

• 1 kilogram of Boiled Spears Frozen Broccoli has 29.3 times more Water than Keebler, Keebler Chocolate Graham SELECTS.
• While 1 kg of Keebler, Keebler Chocolate Graham SELECTS contains 14.9 times more Sodium than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Keebler, Keebler Chocolate Graham SELECTS contains 16.6 times more Energy, 150.9 times more Fat, 175 times more Saturated Fat, 2.5 times more Omega 3, 159.7 times more Omega 6, 13.4 times more Carbohydrate, 18 times more Sugars and 2.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6