Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	9.66% 280kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	309% 99g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	137% 23.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	510% 663g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	414% 300g	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	150% 57g	38g per day for Men 19-50 years
Protein	55.4% 31g	128% 71.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	110% 1.43mg	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	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	51% 510mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	274% 2.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	731% 17mg	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	309% 2160mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	175% 19mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.13% 78.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, granola bites, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Snacks, granola bites, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Snacks, granola bites, mixed flavors:

• 1 kilogram of Boiled Spears Frozen Broccoli has 25.5 times more Vitamin A, 200.5 times more Vitamin C and 9.7 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While 1 kg of Snacks, granola bites, mixed flavors contains 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B12 and 1.9 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, granola bites, mixed flavors provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Snacks, granola bites, mixed flavors:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.2 times more Calcium and 11.5 times more Water than Snacks, granola bites, mixed flavors.
• While 1 kg of Snacks, granola bites, mixed flavors contains 5.7 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 10.5 times more Selenium, 7 times more Sodium and 6.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bites, mixed flavors contains 16.1 times more Energy, 159.1 times more Fat, 549.3 times more Saturated Fat, 5.4 times more Omega 3, 178.5 times more Omega 6, 12.4 times more Carbohydrate, 20.4 times more Sugars, 1.9 times more Fiber 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