Comparing Nutrients in 1 kilogram Snacks, oriental mix, rice-based VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, oriental mix, rice-based	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	174% 5060kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	264% 256g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	118% 38g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	198% 3.17g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	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	397% 516g	41% 53.5g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	347% 132g	79% 30g	38g per day for Men 19-50 years
Protein	309% 173g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	259% 3.1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	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	95% 380μg	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	3.33% 3mg	759% 683mg	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	373% 56mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	54% 540mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	305% 24.4mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	553% 12.7mg	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	374% 2620mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	96% 3280mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, oriental mix, rice-based VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, oriental mix, rice-based 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, oriental mix, rice-based vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, oriental mix, rice-based has 4.3 times more Vitamin B1, 1.2 times more Vitamin B2, 6.7 times more Vitamin B3, 2 times more Vitamin B5 and 4.1 times more Vitamin E than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9, 227.7 times more Vitamin C and 42.3 times more Vitamin K than Snacks, oriental mix, rice-based.
• 1 kilogram of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, oriental mix, rice-based as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, oriental mix, rice-based vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, oriental mix, rice-based has 1.3 times more Calcium, 3.7 times more Copper, 3.4 times more Iron, 7.4 times more Magnesium, 5 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 4.3 times more Selenium, 24.3 times more Sodium and 7.8 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 35.5 times more Water than Snacks, oriental mix, rice-based.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, oriental mix, rice-based has 17.4 times more Energy, 75.2 times more Fat, 72.8 times more Saturated Fat, 2.5 times more Omega 3, 278 times more Omega 6, 9.6 times more Carbohydrate, 2 times more Sugars, 4.4 times more Fiber and 5.7 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6