Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Snack, Pretzel, hard chocolate coated

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Snack, Pretzel, hard chocolate coated: 64.2g

Snack, Pretzel, hard chocolate coated has 16.1 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Snack, Pretzel, hard chocolate coated?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Frozen Broccoli Spears	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	34.6% 45g	130g per day for Men 19-50 years
Sugars	21% 15.2g	34.4% 25g	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	81.7% 31g	5.9% 2.25g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	8.1% 4.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	1.53% 0.02mg	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	243% 972μg	12% 47.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.57% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	785% 707mg	0% 0mg	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	93% 14mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	42.4% 424mg	9.06% 91mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.034% 1.35μg	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	93% 7.45mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	5.35% 22.5mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	12.6% 0.29mg	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	87% 610mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	3.76% 128mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	21% 317mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	7.77% 0.85mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0.053% 1.97g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Snack, Pretzel, Hard Chocolate Coated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Snack, Pretzel, hard chocolate coated?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Snack, Pretzel, hard chocolate coated:

• 300 calories of Frozen Broccoli Spears have 36.7 times more Vitamin A, 3.2 times more Vitamin B1, 5.8 times more Vitamin B2, 3.1 times more Vitamin B3, 10.7 times more Vitamin B5, 90.9 times more Vitamin B6, 20.5 times more Vitamin B9, more Vitamin C, 35.1 times more Vitamin E and 147.1 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
• While 300 kcal of Snack, Pretzel, hard chocolate coated contain more Vitamin B12 than Frozen Broccoli Spears.
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 300 calories of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Snack, Pretzel, hard chocolate coated:

• 300 calories of Frozen Broccoli Spears have 4.7 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 7.4 times more Magnesium, 9.1 times more Manganese, 7.4 times more Phosphorus, 20.2 times more Potassium, 2.1 times more Selenium, 4.1 times more Zinc and 476.5 times more Water than Snack, Pretzel, hard chocolate coated.
• While 300 kcal of Snack, Pretzel, hard chocolate coated contain 1.8 times more Sodium than Frozen Broccoli Spears.
• 300 calories of Snack, Pretzel, hard chocolate coated lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 6.8 times more Omega 3, 1.2 times more Carbohydrate, 13.8 times more Fiber and 7 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 300 kcal of Snack, Pretzel, hard chocolate coated contain 3.2 times more Fat, 10.3 times more Saturated Fat, 4.2 times more Omega 6 and 1.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snack, Pretzel, hard chocolate coated offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 300 calories of Snack, Pretzel, hard chocolate coated provide inadequate amounts of Fiber