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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	10% 290kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	309% 99g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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% 53.5g	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	54.6% 30.6g	128% 71.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	41% 410mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	309% 2160mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	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	11.3% 170mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	175% 19mg	11mg per day for Men 19-50 years
Water	24.5% 906g	2.13% 78.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Snacks, granola bites, mixed flavors:

• 1 kilogram of Frozen Broccoli Spears has 28.5 times more Vitamin A, 1.2 times more Vitamin B6, 2.8 times more Vitamin B9, 341.5 times more Vitamin C and 11.1 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While 1 kg of Snacks, granola bites, mixed flavors contains 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 5 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and 1.9 times more Vitamin E than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 11.5 times more Water than Snacks, granola bites, mixed flavors.
• While 1 kg of Snacks, granola bites, mixed flavors contains 6.9 times more Copper, 2.2 times more Iron, 4.3 times more Magnesium, 6.6 times more Manganese, 3.7 times more Phosphorus, 10.5 times more Selenium, 9.8 times more Sodium and 5.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, granola bites, mixed flavors contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bites, mixed flavors contains 15.6 times more Energy, 51.5 times more Fat, 190.2 times more Saturated Fat, 1.8 times more Omega 3, 62.7 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 Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6