Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, salted VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Boiled Broccoli	Recommended Dietary Allowance
Energy	132% 3840kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	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	618% 804g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	4.28% 3.1g	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	% 6.9g	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	89.5% 34g	87% 33g	38g per day for Men 19-50 years
Protein	179% 100g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.24mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	415% 1660μg	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	23.3% 21mg	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	31.3% 4.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	573% 45.8mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	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	183% 1280mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, pretzels, hard, plain, salted vs Boiled Broccoli:

• Snacks, pretzels, hard, plain, salted have 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 9.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 30.9 times more Vitamin C, 3.1 times more Vitamin E and 50.4 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted 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, pretzels, hard, plain, salted vs Boiled Broccoli:

• Snacks, pretzels, hard, plain, salted have 2.6 times more Copper, 6.8 times more Iron, 1.4 times more Magnesium, 5.2 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Selenium, 30.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 1.3 times more Potassium and 28.5 times more Water than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, pretzels, hard, plain, salted have 11 times more Energy, 7.1 times more Fat, 4.9 times more Saturated Fat, 24.1 times more Omega 6, 11.2 times more Carbohydrate, 1.6 times more Sugars and 4.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Omega 3 and 2.4 times more Fructose than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Snacks, pretzels, hard, plain, salted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.