Comparing Nutrients in 1 kilogram Snacks, fruit leather, pieces, with vitamin C VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, fruit leather, pieces, with vitamin C	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	129% 3730kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	655% 852g	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	92% 35g	79% 30g	38g per day for Men 19-50 years
Protein	1.8% 1g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, pieces, with vitamin C	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	100% 1.3mg	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	35% 140μg	140% 560μg	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	1333% 1200mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, pieces, with vitamin C	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	37.8% 0.34mg	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	94% 7.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	34.3% 240mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.76% 102g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, fruit leather, pieces, with vitamin C VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Snacks, fruit leather, pieces, with vitamin C vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C has 1.2 times more Vitamin B2, 2.3 times more Vitamin B6 and 3 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B1, 4.6 times more Vitamin B3 and 4 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B3
• Both Snacks, fruit leather, pieces, with vitamin C as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, fruit leather, pieces, with vitamin C vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C has 5 times more Copper, 1.2 times more Iron, 4.6 times more Selenium and 28.8 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium, 2 times more Phosphorus, 1.5 times more Zinc and 8.9 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• Both Snacks, fruit leather, pieces, with vitamin C and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium and Zinc
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C has 13.3 times more Energy, 29.2 times more Fat, 55 times more Saturated Fat and 15.9 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.8 times more Omega 3 and 31 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• Both Snacks, fruit leather, pieces, with vitamin C and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Snacks, fruit leather, pieces, with vitamin C as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.