Comparing Nutrients in 1 pound Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Broccoli	Recommended Dietary Allowance
Energy	75.7% 2195kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	149% 145g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	86.5% 27.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	299% 51g	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	157% 204g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	115% 64.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.5% 4.37mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	73.7% 295μg	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	6.55% 5.9mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	49.4% 494mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	425% 3.83mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	192% 15.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	251% 1755mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Boiled Broccoli:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 6.6 times more Vitamin B1, 1.8 times more Vitamin B2, 8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.9 times more Vitamin A, 1.7 times more Vitamin B9 and 49.9 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Boiled Broccoli:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 2.7 times more Calcium, 13.8 times more Copper, 5.1 times more Iron, 7.7 times more Magnesium, 5.5 times more Manganese, 5.8 times more Phosphorus, 2.2 times more Potassium and 7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Sodium and 13.5 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.

Comparison of macro-nutrients per 1 pound:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 13.8 times more Energy, 77.8 times more Fat, 77.2 times more Saturated Fat, 219.8 times more Omega 6, 6.3 times more Carbohydrate and 6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Omega 3 than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.