Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	4.38% 127kcal	75% 2177kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	95% 93g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	123% 39.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	184% 31.3g	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	227% 295g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	235% 171g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	25% 14g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	28.5% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40% 0.52mg	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	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.27% 13.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	127% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	15% 150mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.079% 3.18μg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	224% 5.16mg	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	105% 735mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	120% 66.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	11% 411g	0.68% 25.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Snacks, granola bar, QUAKER, DIPPS, all flavors 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, granola bar, QUAKER, DIPPS, all flavors:

• 1 pound of Cooked Chopped Frozen Broccoli has 12.8 times more Vitamin A, 4.7 times more Vitamin B9, 133.7 times more Vitamin C and 44.1 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 lb of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 3.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 1 pound of Cooked Chopped Frozen Broccoli has 16.3 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 lb of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 2 times more Calcium, 6.4 times more Copper, 1.9 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 20.9 times more Selenium, 24.5 times more Sodium and 4.3 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 Snacks, granola bar, QUAKER, DIPPS, all flavors contains 17.1 times more Energy, 170.2 times more Fat, 482.9 times more Saturated Fat, 3.8 times more Omega 3, 530.2 times more Omega 6, 12.1 times more Carbohydrate, 25.6 times more Sugars and 2.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, granola bar, QUAKER, DIPPS, all flavors offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6