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

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	67.6% 1960kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	48.6% 8.26g	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	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	39% 349μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	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	156% 626μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	70% 10.5mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	190% 228μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	55.8% 558mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	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	175% 1225mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	33.4% 1134mg	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	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	11% 411g	3700g per day for Men 19-50 years

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

• Snacks, peas, roasted, wasabi-flavored have 1.4 times more Vitamin A, 8.5 times more Vitamin B1, 2.8 times more Vitamin B2, 11 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin C and 2 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, peas, roasted, wasabi-flavored have 3 times more Calcium, 12.3 times more Copper, 5.3 times more Iron, 6.4 times more Magnesium, 4.9 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Potassium, 3.8 times more Selenium, 17.6 times more Sodium and 9.7 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 1 pound:

• Snacks, peas, roasted, wasabi-flavored have 14.9 times more Energy, 41.5 times more Fat, 101.7 times more Saturated Fat, 49.2 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 Frozen Broccoli Spears.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Broccoli Spears have similar amounts of Omega 3 per 1 lb.
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.