Comparing Nutrients in 1 pound Snacks, corn-based, extruded, onion-flavor VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Boiled Broccoli	Recommended Dietary Allowance
Energy	78% 2263kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	61.5% 19.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	80.3% 13.7g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	25% 32.6g	130g per day for Men 19-50 years
Sugars	30.2% 22g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	62.4% 35g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	69.8% 0.91mg	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	125% 499μg	122% 490μg	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	9.07% 8.16mg	327% 294mg	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	81.3% 12.2mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13% 132mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	211% 17mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	38.3% 0.88mg	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	46.7% 327mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	287% 4309mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, corn-based, extruded, onion-flavor vs Boiled Broccoli:

• Snacks, corn-based, extruded, onion-flavor have 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.9 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 36.1 times more Vitamin C and 27.7 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, corn-based, extruded, onion-flavor vs Boiled Broccoli:

• Snacks, corn-based, extruded, onion-flavor have 1.9 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 6.6 times more Selenium and 23.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 2 times more Potassium, 1.4 times more Zinc and 44.6 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled and Drained Broccoli have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, corn-based, extruded, onion-flavor have 14.3 times more Energy, 55.1 times more Fat, 54.9 times more Saturated Fat, 59 times more Omega 6, 9.1 times more Carbohydrate, 3.5 times more Sugars and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled and Drained Broccoli have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.