Comparing Nutrients in 1 kilogram Broccoli VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	11.7% 340kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	72% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	618% 804g	130g per day for Men 19-50 years
Sugars	23.4% 17g	30.5% 22g	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	9.38% 6.8g	4.28% 3.1g	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	% 4.9g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	89.5% 34g	38g per day for Men 19-50 years
Protein	50.4% 28g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	353% 4.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	329% 52.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	57% 0.74mg	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	158% 630μg	415% 1660μg	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	991% 892mg	23.3% 21mg	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	52% 7.8mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	47% 470mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	173% 1.56mg	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	91% 7.3mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	441% 10mg	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	94% 660mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	827% 12400mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	24% 893g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Snacks, pretzels, hard, plain, salted:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 42.5 times more Vitamin C, 1.7 times more Vitamin E and 36.3 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Snacks, pretzels, hard, plain, salted:

• Raw Broccoli has 1.7 times more Calcium, 1.4 times more Potassium and 28.5 times more Water than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 3.2 times more Copper, 6.3 times more Iron, 1.4 times more Magnesium, 4.8 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Selenium, 37.6 times more Sodium and 2.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, pretzels, hard, plain, salted contain 11.3 times more Energy, 7.9 times more Fat, 3.4 times more Saturated Fat, 25 times more Omega 6, 12.1 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, pretzels, hard, plain, salted have similar amounts of Omega 3 per 1 kg.
• Both Raw Broccoli as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.