Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	4.38% 127kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	322% 103g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	21% 3.54g	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	219% 285g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	13% 5g	38g per day for Men 19-50 years
Protein	25% 14g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	8.06% 72.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	14% 0.18mg	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	3.4% 13.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20% 0.18mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	17% 0.39mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	309% 4636mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 411g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, cones, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Snacks, corn-based, extruded, cones, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, cones, plain:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.2 times more Vitamin A, 1.2 times more Vitamin B5, 3.3 times more Vitamin B6, 18.7 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• While 1 lb of Snacks, corn-based, extruded, cones, plain contains 5.8 times more Vitamin B1, 3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 1 pound of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, cones, plain:

• 1 pound of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 2.6 times more Manganese, 1.8 times more Potassium, 1.3 times more Zinc and 45.4 times more Water than Snacks, corn-based, extruded, cones, plain.
• While 1 lb of Snacks, corn-based, extruded, cones, plain contains 4.2 times more Iron, 5.4 times more Selenium and 92.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, cones, plain contain similar levels of Copper, Magnesium and Phosphorus per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.2 times more Omega 3 and 2.7 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• While 1 lb of Snacks, corn-based, extruded, cones, plain contains 18.2 times more Energy, 224.2 times more Fat, 1263.9 times more Saturated Fat, 60 times more Omega 6, 11.8 times more Carbohydrate and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3