Comparing Nutrients in 1 pound Snacks, trail mix, regular, unsalted VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, unsalted	11%	53%	36%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, trail mix, regular, unsalted	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	72.3% 2096kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	256% 43.5g	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	157% 204g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	112% 62.6g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, unsalted	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	80.5% 322μg	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	7.06% 6.35mg	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, unsalted	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	35.4% 354mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	496% 4.47mg	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	173% 14mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	224% 1565mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	91% 3107mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular, unsalted VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, trail mix, regular, unsalted 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, trail mix, regular, unsalted vs Frozen Broccoli Spears:

• 1 pound of Snacks, trail mix, regular, unsalted has 6.4 times more Vitamin B1, 1.7 times more Vitamin B2, 10.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 57 times more Vitamin A, 1.3 times more Vitamin B9 and 48.8 times more Vitamin C than Snacks, trail mix, regular, unsalted.
• 1 pound of Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, trail mix, regular, unsalted as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, trail mix, regular, unsalted vs Frozen Broccoli Spears:

• 1 pound of Snacks, trail mix, regular, unsalted has 1.9 times more Calcium, 27.4 times more Copper, 4.2 times more Iron, 9.9 times more Magnesium, 4 times more Manganese, 5.8 times more Phosphorus, 2.7 times more Potassium and 9.5 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 9.8 times more Water than Snacks, trail mix, regular, unsalted.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, trail mix, regular, unsalted has 15.9 times more Energy, 86.5 times more Fat, 106.7 times more Saturated Fat, 258.9 times more Omega 6, 8.4 times more Carbohydrate and 4.5 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.8 times more Omega 3 than Snacks, trail mix, regular, unsalted.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6