Comparing Nutrients in 1 pound Snacks, Pretzels, gluten- free made with cornstarch and potato flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	61% 1764kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	274% 357g	25% 32.6g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	39.4% 15g	39.4% 15g	38g per day for Men 19-50 years
Protein	28.5% 16g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.58% 1.05mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	2.27% 9.07μg	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	1.5% 1.36mg	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	32.4% 4.85mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.45μg	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	26% 2.1mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	13% 0.29mg	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	13.6% 95mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	474% 7108mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, 41 times more Vitamin B2, 2.4 times more Vitamin B3, 19.9 times more Vitamin B5, 3.9 times more Vitamin B6, 54 times more Vitamin B9, 216.3 times more Vitamin C, 1.4 times more Vitamin E and 282.2 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour 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, Pretzels, gluten- free made with cornstarch and potato flour vs Boiled Broccoli:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 1.4 times more Selenium and 38.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, 1.5 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 4.2 times more Potassium, 5 times more Zinc and 12.9 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Boiled and Drained Broccoli have similar amounts of Copper per 1 lb.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 11.1 times more Energy, 16.3 times more Fat, 41.9 times more Saturated Fat, 12.1 times more Omega 6, 10.9 times more Carbohydrate, 3 times more Sugars and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.9 times more Omega 3 than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.