Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, onion-flavor VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Boiled Broccoli	Recommended Dietary Allowance
Energy	172% 4990kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	103% 39g	87% 33g	38g per day for Men 19-50 years
Protein	138% 77g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	154% 2mg	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	275% 1100μg	270% 1080μg	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	20% 18mg	721% 649mg	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	179% 27mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Boiled Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	465% 37.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	84.3% 1.94mg	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	103% 720mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	633% 9500mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, onion-flavor vs Boiled Broccoli:

• Snacks, corn-based, extruded, onion-flavor have 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.9 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 36.1 times more Vitamin C and 27.7 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, onion-flavor vs Boiled Broccoli:

• Snacks, corn-based, extruded, onion-flavor have 1.9 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 6.6 times more Selenium and 23.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 2 times more Potassium, 1.4 times more Zinc and 44.6 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled and Drained Broccoli have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, onion-flavor have 14.3 times more Energy, 55.1 times more Fat, 54.9 times more Saturated Fat, 59 times more Omega 6, 9.1 times more Carbohydrate, 3.5 times more Sugars and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled and Drained Broccoli have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.