Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, fruit leather, rolls

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	4.38% 127kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	11.5% 1.95g	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	299% 389g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	308% 223g	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	0% 0g	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, rolls	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	6.98% 0.091mg	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	2.63% 0.13mg	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	2.27% 9.07μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	15% 150mg	14.5% 145mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	36.3% 0.83mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	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, rolls per 1 lb

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

• 1 pound of Cooked Chopped Frozen Broccoli has 8.5 times more Vitamin A, 4.1 times more Vitamin B2, 4.6 times more Vitamin B3, 9.4 times more Vitamin B5, 28 times more Vitamin B9, 2.4 times more Vitamin E and 4.8 times more Vitamin K than Snacks, fruit leather, rolls.
• While 1 lb of Snacks, fruit leather, rolls contains 1.5 times more Vitamin B1, 2.3 times more Vitamin B6 and 3 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• 1 pound of Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snacks, fruit leather, rolls:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Zinc and 8.9 times more Water than Snacks, fruit leather, rolls.
• While 1 lb of Snacks, fruit leather, rolls contains 5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 2.1 times more Potassium and 28.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, fruit leather, rolls contain similar levels of Calcium per one pound.
• 1 pound of Snacks, fruit leather, rolls lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Snacks, fruit leather, rolls lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Fiber and 31 times more Protein than Snacks, fruit leather, rolls.
• While 1 lb of Snacks, fruit leather, rolls contains 13.3 times more Energy, 25 times more Fat, 37.3 times more Saturated Fat, 2.9 times more Omega 3, 33.1 times more Omega 6, 16 times more Carbohydrate and 33.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein