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

Weight per 300 calories

• Snack, Pretzel, hard chocolate coated: 64.2g
• Cooked Chopped Frozen Broccoli: 1071g

Snack, Pretzel, hard chocolate coated has 16.7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Snack, Pretzel, hard chocolate coated or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.53g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	44% 57.3g	130g per day for Men 19-50 years
Sugars	34.4% 25g	21.7% 15.8g	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	5.9% 2.25g	84.6% 32g	38g per day for Men 19-50 years
Protein	8.1% 4.53g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	107% 1.4mg	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	12% 47.5μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.57% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	477% 430mg	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	2.66% 0.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.94% 7.13μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.06% 91mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.034% 1.35μg	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	20.4% 1.63mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	5.35% 22.5mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	104% 2.4mg	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	11.7% 82.2mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	21% 317mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	7.77% 0.85mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	26.3% 972g	3700g per day for Men 19-50 years

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

• Snack, Pretzel, hard chocolate coated has more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 34 times more Vitamin A, 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3.2 times more Vitamin B3, 12.6 times more Vitamin B5, 69.9 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C, 35.5 times more Vitamin E and 132.4 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 kcal.

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

• Snack, Pretzel, hard chocolate coated has 1.2 times more Selenium and 2.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.9 times more Calcium, 2.2 times more Copper, 4 times more Iron, 6.2 times more Magnesium, 8.2 times more Manganese, 6.4 times more Phosphorus, 11.9 times more Potassium, 3.5 times more Zinc and 494.5 times more Water than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 300 calories:

• Snack, Pretzel, hard chocolate coated has 8.8 times more Fat, 28.7 times more Saturated Fat, 11.6 times more Omega 6 and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.4 times more Omega 3, 1.3 times more Carbohydrate, 14.3 times more Fiber and 7.3 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Snack, Pretzel, hard chocolate coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.