Comparing Nutrients in 1 pound Snacks, peas, roasted, wasabi-flavored VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	67.6% 1960kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	48.6% 8.26g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	88.3% 64g	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	4.9% 3.54g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 57.6g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	114% 64g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	39% 349μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	45.4% 0.59mg	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	156% 626μg	34% 136μg	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	202% 182mg	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	70% 10.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	190% 228μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	55.8% 558mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	215% 17.2mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	64% 1.47mg	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	175% 1225mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, peas, roasted, wasabi-flavored versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, peas, roasted, wasabi-flavored vs Boiled Spears Frozen Broccoli:

• 1 pound of Snacks, peas, roasted, wasabi-flavored has 1.5 times more Vitamin A, 11.2 times more Vitamin B1, 3.9 times more Vitamin B2, 11 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin C and 1.8 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• 1 pound of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Snacks, peas, roasted, wasabi-flavored as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, peas, roasted, wasabi-flavored vs Boiled Spears Frozen Broccoli:

• 1 pound of Snacks, peas, roasted, wasabi-flavored has 2.4 times more Calcium, 10.3 times more Copper, 6.2 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 4.9 times more Phosphorus, 4.1 times more Potassium, 3.8 times more Selenium, 12.5 times more Sodium and 11 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, peas, roasted, wasabi-flavored has 15.4 times more Energy, 128.3 times more Fat, 293.9 times more Saturated Fat, 3.1 times more Omega 3, 140 times more Omega 6, 11.6 times more Carbohydrate, 9.6 times more Sugars, 1.3 times more Fiber and 4.6 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6