Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	4.38% 127kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	75% 24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	48.6% 8.26g	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	217% 282g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	88.3% 64g	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	4.9% 3.54g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 57.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	25% 14g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	191% 2.5mg	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	34% 136μg	156% 626μg	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	0% 0mg	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	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	190% 228μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	23% 231mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	224% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	247% 5.7mg	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	35.6% 249mg	175% 1225mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	91% 1361mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 411g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, peas, roasted, wasabi-flavored per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Snacks, peas, roasted, wasabi-flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Snacks, peas, roasted, wasabi-flavored:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin C and 1.8 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• While 1 lb of Snacks, peas, roasted, wasabi-flavored contains 1.5 times more Vitamin A, 11.2 times more Vitamin B1, 3.9 times more Vitamin B2, 11 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Snacks, peas, roasted, wasabi-flavored:

• 1 pound of Boiled Spears Frozen Broccoli has 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While 1 lb of Snacks, peas, roasted, wasabi-flavored contains 2.4 times more Calcium, 10.3 times more Copper, 6.2 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 4.9 times more Phosphorus, 4.1 times more Potassium, 3.8 times more Selenium, 12.5 times more Sodium and 11 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, peas, roasted, wasabi-flavored contains 15.4 times more Energy, 128.3 times more Fat, 293.9 times more Saturated Fat, 3.1 times more Omega 3, 140 times more Omega 6, 11.6 times more Carbohydrate, 9.6 times more Sugars, 1.3 times more Fiber and 4.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6