Comparing Nutrients in 1 kilogram Snacks, peas, roasted, wasabi-flavored VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	149% 4320kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	478% 622g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	195% 141g	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	10.8% 7.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 127g	NA	g per day for Men 19-50 years
Fiber	100% 38g	79% 30g	38g per day for Men 19-50 years
Protein	252% 141g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	512% 6.14mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	422% 5.5mg	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	345% 1380μg	75% 300μg	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	446% 401mg	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	154% 23mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	419% 503μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	123% 1230mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	493% 4.44mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	475% 38mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	545% 12.5mg	141% 3.25mg	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	386% 2700mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.87% 69.3g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, peas, roasted, wasabi-flavored versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, peas, roasted, wasabi-flavored vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 1.5 times more Vitamin A, 11.2 times more Vitamin B1, 3.9 times more Vitamin B2, 11 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin C and 1.8 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• 1 kilogram of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Snacks, peas, roasted, wasabi-flavored as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, peas, roasted, wasabi-flavored vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 2.4 times more Calcium, 10.3 times more Copper, 6.2 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 4.9 times more Phosphorus, 4.1 times more Potassium, 3.8 times more Selenium, 12.5 times more Sodium and 11 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, peas, roasted, wasabi-flavored has 15.4 times more Energy, 128.3 times more Fat, 293.9 times more Saturated Fat, 3.1 times more Omega 3, 140 times more Omega 6, 11.6 times more Carbohydrate, 9.6 times more Sugars, 1.3 times more Fiber and 4.6 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6