Comparing Nutrients in 1 kilogram Snacks, corn cakes, very low sodium VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	133% 3870kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	52.4% 8.9g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	642% 834g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	145% 81g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	322% 51.5mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	135% 1.75mg	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	47.5% 190μg	235% 940μg	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	0% 0mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes, very low sodium	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19% 190mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	40% 0.36mg	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	175% 14mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	789% 18mg	111% 2.56mg	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	224% 1570mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.24% 46g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes, very low sodium VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, corn cakes, very low sodium versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, corn cakes, very low sodium vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, corn cakes, very low sodium has 3.5 times more Vitamin B1, 11.1 times more Vitamin B3 and 3.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.8 times more Vitamin A, 2.3 times more Vitamin B2, 4.9 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn cakes, very low sodium as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, corn cakes, very low sodium vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, corn cakes, very low sodium has 11.7 times more Copper, 1.9 times more Iron, 7.1 times more Magnesium, 7.1 times more Manganese, 2.7 times more Phosphorus, 5.2 times more Selenium and 5.9 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.2 times more Calcium, 1.6 times more Potassium and 19.7 times more Water than Snacks, corn cakes, very low sodium.
• 1 kilogram of Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn cakes, very low sodium has 13.3 times more Energy, 7.1 times more Fat, 24.1 times more Omega 6, 15.6 times more Carbohydrate and 2.6 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.2 times more Omega 3 than Snacks, corn cakes, very low sodium.
• 1 kilogram of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6