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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	132% 3840kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	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	618% 804g	41% 53.5g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	4.28% 3.1g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	79% 30g	38g per day for Men 19-50 years
Protein	179% 100g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	353% 4.24mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	415% 1660μg	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	23.3% 21mg	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	31.3% 4.7mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	27% 270mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	573% 45.8mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	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	183% 1280mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, pretzels, hard, plain, salted 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, pretzels, hard, plain, salted vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 5.9 times more Vitamin B1, 2.9 times more Vitamin B2, 11.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 2.4 times more Vitamin B6, 32.5 times more Vitamin C, 2.9 times more Vitamin E and 36.2 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• 1 kilogram of Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A
• Both Snacks, pretzels, hard, plain, salted 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, pretzels, hard, plain, salted vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 4.3 times more Copper, 6.4 times more Iron, 1.8 times more Magnesium, 4 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Selenium, 72.9 times more Sodium and 3.1 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.5 times more Calcium and 28.9 times more Water than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Frozen Broccoli Spears contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 13.2 times more Energy, 8.6 times more Fat, 33.2 times more Omega 6, 15 times more Carbohydrate, 1.5 times more Sugars and 3.3 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2 times more Omega 3 than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Frozen Broccoli Spears offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6