Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	4.38% 127kcal	58.3% 1692kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.13% 0.36g	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	297% 386g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	25% 14g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	105% 1.36mg	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	16% 63.5μg	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	605% 544mg	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, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	15% 150mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	86% 0.78mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	96% 1438mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 411g	1.25% 46.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, fruit leather, pieces, with vitamin C per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Snacks, fruit leather, pieces, with vitamin C 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, fruit leather, pieces, with vitamin C:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B1, 4.6 times more Vitamin B3 and 4 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While 1 lb of Snacks, fruit leather, pieces, with vitamin C contains 2.3 times more Vitamin B6 and 3 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, fruit leather, pieces, with vitamin C provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snacks, fruit leather, pieces, with vitamin C:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Calcium, 2 times more Phosphorus, 1.5 times more Zinc and 8.9 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• While 1 lb of Snacks, fruit leather, pieces, with vitamin C contains 5 times more Copper, 4.6 times more Selenium and 28.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, fruit leather, pieces, with vitamin C contain similar levels of Iron, Magnesium and Potassium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.8 times more Omega 3 and 31 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While 1 lb of Snacks, fruit leather, pieces, with vitamin C contains 13.3 times more Energy, 29.2 times more Fat, 55 times more Saturated Fat and 15.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, fruit leather, pieces, with vitamin C offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 6 in one pound.