Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, potato sticks	Recommended Dietary Allowance
Energy	4.54% 132kcal	81.6% 2368kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	126% 40.3g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	475% 80.7g	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	186% 242g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.38% 1g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	24.8% 14g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	112% 1.45mg	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	107% 426μg	45.4% 181μg	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	344% 310mg	238% 215mg	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	41% 6.12mg	275% 41.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	159% 1.43mg	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	41% 3.27mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	83.4% 1.9mg	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	38.2% 268mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	165% 5611mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	191% 2871mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	11% 411g	0.27% 9.98g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, potato sticks per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Snacks, potato sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Snacks, potato sticks:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.4 times more Vitamin B9, 1.4 times more Vitamin C and 4.6 times more Vitamin K than Snacks, potato sticks.
• While 1 lb of Snacks, potato sticks contains 1.3 times more Vitamin B1, 10.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.7 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, potato sticks provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, potato sticks have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Snacks, potato sticks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Snacks, potato sticks:

• 1 pound of Frozen Broccoli Spears has 2.3 times more Calcium and 41.2 times more Water than Snacks, potato sticks.
• While 1 lb of Snacks, potato sticks contains 8.8 times more Copper, 3.2 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 4.9 times more Potassium, 4.3 times more Selenium, 37.2 times more Sodium and 2.9 times more Zinc than Frozen Broccoli Spears.
• 1 pound of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.8 times more Omega 3 and 6.7 times more Sugars than Snacks, potato sticks.
• While 1 lb of Snacks, potato sticks contains 18 times more Energy, 101.2 times more Fat, 170.8 times more Saturated Fat, 481.1 times more Omega 6, 10 times more Carbohydrate and 2.2 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, potato sticks offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6