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

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	75.7% 2195kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	149% 145g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	86.5% 27.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	299% 51g	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	157% 204g	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	115% 64.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.5% 4.37mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	73.7% 295μg	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	6.55% 5.9mg	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, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	49.4% 494mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	425% 3.83mg	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	192% 15.4mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	251% 1755mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11.2% 415g	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 Frozen Chopped Broccoli:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 7.8 times more Vitamin B1, 2.3 times more Vitamin B2, 9.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Vitamin A and 43.4 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 and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 lb.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.9 times more Calcium, 22.2 times more Copper, 4.2 times more Iron, 8.9 times more Magnesium, 3.6 times more Manganese, 7.7 times more Phosphorus, 3.1 times more Potassium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13.9 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 18.6 times more Energy, 110 times more Fat, 138.6 times more Saturated Fat, 361.6 times more Omega 6, 9.4 times more Carbohydrate and 5.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.