Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	4.54% 132kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	31% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	47% 15g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	16.4% 2.8g	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	274% 357g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	26.4% 19g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	24.8% 14g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.58% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	17.8% 0.23mg	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	2.27% 9.07μg	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	1.5% 1.36mg	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	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	18.6% 186mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	13% 0.29mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	474% 7108mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 411g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Snacks, Pretzels, gluten- free made with cornstarch and potato flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 4.8 times more Vitamin B1, 38 times more Vitamin B2, 2 times more Vitamin B3, 7.8 times more Vitamin B5, 3.4 times more Vitamin B6, 47 times more Vitamin B9, 227.7 times more Vitamin C, 1.3 times more Vitamin E and 202.8 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• 1 pound of Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• 1 pound of Frozen Broccoli Spears has more Calcium, 1.6 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 3.6 times more Potassium, 3.8 times more Zinc and 13.1 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 lb of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 1.4 times more Copper and 92.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain similar levels of Selenium per one pound.
• 1 pound of Snacks, Pretzels, gluten- free made with cornstarch and potato flour lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 8.3 times more Omega 3 than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 lb of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 13.4 times more Energy, 19.6 times more Fat, 63.6 times more Saturated Fat, 16.6 times more Omega 6, 14.7 times more Carbohydrate and 2.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, Pretzels, gluten- free made with cornstarch and potato flour offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 pound of Snacks, Pretzels, gluten- free made with cornstarch and potato flour provide inadequate amounts of Omega 3