Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Snacks, pretzels, hard, plain, made with unenriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Energy	4.07% 118kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	30.7% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	276% 359g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40.5% 0.53mg	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	76% 304μg	94% 376μg	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	284% 256mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Calcium	25.4% 254mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	133% 1.2mg	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	46% 3.67mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	353% 8.1mg	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	32.4% 227mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	87.4% 1311mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, pretzels, hard, plain, made with unenriched flour, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contains 3.4 times more Vitamin B1 and 4.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• 1 pound of Frozen Chopped Broccoli has 1.6 times more Calcium, 1.5 times more Potassium and 27.7 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contains 6.9 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 6.1 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Selenium, 12 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.8 times more Omega 3 than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contains 14.7 times more Energy, 12.1 times more Fat, 17 times more Saturated Fat, 37.1 times more Omega 6, 16.6 times more Carbohydrate and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6