Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Candies, sesame crunch	Recommended Dietary Allowance
Energy	4.38% 127kcal	80.7% 2341kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	66% 21g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	71.4% 1.14g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	382% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	176% 228g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	195% 141g	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	36% 13.6g	92% 35g	38g per day for Men 19-50 years
Protein	25% 14g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	171% 2.23mg	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	63.5% 254μg	58% 231μg	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	202% 182mg	0% 0mg	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	40% 6mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	15% 150mg	290% 2898mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	479% 4.3mg	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	34.6% 2.77mg	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	317% 7.3mg	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	31.8% 222mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	155% 17mg	11mg per day for Men 19-50 years
Water	11% 411g	0.27% 9.98g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Candies, sesame crunch per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Candies, sesame crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Candies, sesame crunch:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 8.3 times more Vitamin B5, more Vitamin C, 8.3 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• While 1 lb of Candies, sesame crunch contains 8.1 times more Vitamin B1, 2 times more Vitamin B2, 8.1 times more Vitamin B3 and 3.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Candies, sesame crunch provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Candies, sesame crunch have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Candies, sesame crunch:

• 1 pound of Cooked Chopped Frozen Broccoli has 41.2 times more Water than Candies, sesame crunch.
• While 1 lb of Candies, sesame crunch contains 19.4 times more Calcium, 27.9 times more Copper, 7 times more Iron, 19.3 times more Magnesium, 7.2 times more Manganese, 8.4 times more Phosphorus, 2.2 times more Potassium, 5.7 times more Selenium, 15.2 times more Sodium and 13.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Candies, sesame crunch contains 18.4 times more Energy, 277.5 times more Fat, 259 times more Saturated Fat, 6 times more Omega 3, 1101.8 times more Omega 6, 9.4 times more Carbohydrate, 21.2 times more Sugars, 2.6 times more Fiber and 3.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6