Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	10% 290kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	637% 828g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	794% 576g	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	0% 0g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	231% 3mg	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	235% 940μg	10% 40μg	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	759% 683mg	622% 560mg	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	90% 13.5mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	41% 410mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	190% 1.7mg	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	90% 7.2mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	80% 1.84mg	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	84.3% 590mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	133% 1990mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, fruit leather, pieces per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Snacks, fruit leather, pieces:

• 1 kilogram of Frozen Broccoli Spears has 19 times more Vitamin A, 1.7 times more Vitamin B1, 4.6 times more Vitamin B3, 23.5 times more Vitamin B9, 1.2 times more Vitamin C, 2.4 times more Vitamin E and 5.6 times more Vitamin K than Snacks, fruit leather, pieces.
• While 1 kg of Snacks, fruit leather, pieces contains 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, pieces provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Frozen Broccoli Spears as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Snacks, fruit leather, pieces:

• 1 kilogram of Frozen Broccoli Spears has 2.3 times more Calcium, 1.4 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Zinc and 7.4 times more Water than Snacks, fruit leather, pieces.
• While 1 kg of Snacks, fruit leather, pieces contains 4.8 times more Copper, 1.4 times more Selenium and 11.7 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, pieces contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Fiber and 3.1 times more Protein than Snacks, fruit leather, pieces.
• While 1 kg of Snacks, fruit leather, pieces contains 12.4 times more Energy, 7.9 times more Fat, 12.5 times more Saturated Fat, 11.6 times more Omega 6, 15.5 times more Carbohydrate and 39.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, pieces offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein