Comparing Nutrients in 1 pound Snacks, oriental mix, rice-based VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, oriental mix, rice-based	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	79% 2295kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	120% 116g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	274% 46.7g	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	180% 234g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	158% 60g	36% 13.6g	38g per day for Men 19-50 years
Protein	140% 78.5g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	43% 172μg	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	1.5% 1.36mg	344% 310mg	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	169% 25.4mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	24.5% 245mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	138% 11mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	170% 1188mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, oriental mix, rice-based VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, oriental mix, rice-based 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, oriental mix, rice-based vs Frozen Broccoli Spears:

• 1 pound of Snacks, oriental mix, rice-based has 4.3 times more Vitamin B1, 1.2 times more Vitamin B2, 6.7 times more Vitamin B3, 2 times more Vitamin B5 and 4.1 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9, 227.7 times more Vitamin C and 42.3 times more Vitamin K than Snacks, oriental mix, rice-based.
• 1 pound of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, oriental mix, rice-based as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, oriental mix, rice-based vs Frozen Broccoli Spears:

• 1 pound of Snacks, oriental mix, rice-based has 1.3 times more Calcium, 3.7 times more Copper, 3.4 times more Iron, 7.4 times more Magnesium, 5 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 4.3 times more Selenium, 24.3 times more Sodium and 7.8 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 35.5 times more Water than Snacks, oriental mix, rice-based.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, oriental mix, rice-based has 17.4 times more Energy, 75.2 times more Fat, 72.8 times more Saturated Fat, 2.5 times more Omega 3, 278 times more Omega 6, 9.6 times more Carbohydrate, 2 times more Sugars, 4.4 times more Fiber and 5.7 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6