Comparing Nutrients in 1 pound Snacks, sesame sticks, wheat-based, unsalted VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	84.6% 2454kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	172% 166g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	439% 74.6g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	88.3% 49.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	25% 100μg	76% 304μg	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	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, unsalted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	77% 771mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	19% 0.17mg	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	42% 3.36mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	58% 1.33mg	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	89.4% 626mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, sesame sticks, wheat-based, unsalted vs Frozen Chopped Broccoli:

• Snacks, sesame sticks, wheat-based, unsalted have 2.3 times more Vitamin B1 and 3.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Snacks, sesame sticks, wheat-based, unsalted vs Frozen Chopped Broccoli:

• Snacks, sesame sticks, wheat-based, unsalted have 3 times more Calcium, 10.7 times more Copper, 2.5 times more Magnesium, 3.1 times more Manganese, 2.8 times more Phosphorus, 6.1 times more Selenium, 1.2 times more Sodium and 2.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 45.7 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, sesame sticks, wheat-based, unsalted have 20.8 times more Energy, 126.6 times more Fat, 147.3 times more Saturated Fat, 9.2 times more Omega 3, 530.3 times more Omega 6, 9.7 times more Carbohydrate and 3.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.