Comparing Nutrients in 1 pound Snacks, corn-based, extruded, cones, plain VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	79.8% 2313kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	21% 3.54g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	47% 26.3g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	61% 0.79mg	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	3.4% 13.6μg	107% 426μg	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	0% 0mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18% 0.16mg	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	144% 11.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	50.5% 1.16mg	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	28.5% 200mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	309% 4636mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, corn-based, extruded, cones, plain versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, corn-based, extruded, cones, plain vs Frozen Broccoli Spears:

• 1 pound of Snacks, corn-based, extruded, cones, plain has 4.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.6 times more Vitamin A, 4.4 times more Vitamin B6, 31.3 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Snacks, corn-based, extruded, cones, plain as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, corn-based, extruded, cones, plain vs Frozen Broccoli Spears:

• 1 pound of Snacks, corn-based, extruded, cones, plain has 3.5 times more Iron, 2 times more Selenium and 60.1 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 13.7 times more Calcium, 1.5 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 3.1 times more Potassium, 1.6 times more Zinc and 45.3 times more Water than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Frozen Broccoli Spears contain similar levels of Copper per one pound.
• 1 pound of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, corn-based, extruded, cones, plain has 17.6 times more Energy, 79.1 times more Fat, 437.5 times more Saturated Fat, 21.1 times more Omega 6, 11.8 times more Carbohydrate and 1.9 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 12.5 times more Omega 3 and 2.7 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• 1 pound of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6