Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	4.38% 127kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	140% 45g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	64% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	62% 10.5g	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	231% 301g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	188% 136g	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	68% 26g	38g per day for Men 19-50 years
Protein	25% 14g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	75.2% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	65.7% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	50% 0.65mg	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	37.4% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	15% 150mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.034% 1.36μg	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	88.5% 7.08mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	74.5% 313mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	332% 7.63mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	165% 91μg	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	79% 8.7mg	11mg per day for Men 19-50 years
Water	11% 411g	0.97% 35.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Snacks, granola bites, mixed flavors:

• Boiled Chopped Frozen Broccoli has 25.5 times more Vitamin A, 1.7 times more Vitamin B9, 200.5 times more Vitamin C and 9.7 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B12 and 1.9 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, granola bites, mixed flavors have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snacks, granola bites, mixed flavors:

• Boiled Chopped Frozen Broccoli has 11.5 times more Water than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 7.3 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 7.5 times more Manganese, 4.4 times more Phosphorus, 2 times more Potassium, 28.6 times more Selenium, 15.2 times more Sodium and 6.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, granola bites, mixed flavors have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bites, mixed flavors contain 16.1 times more Energy, 145.8 times more Fat, 549.3 times more Saturated Fat, 5.4 times more Omega 3, 178.5 times more Omega 6, 12.4 times more Carbohydrate, 20.4 times more Sugars, 1.9 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.