Comparing Nutrients in 300 calories Snacks, trail mix, regular, unsalted VS Frozen Chopped Broccoli

Weight per 300 calories

• Snacks, trail mix, regular, unsalted: 65g
• Frozen Chopped Broccoli: 1154g

Snacks, trail mix, regular, unsalted have 17.8 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Snacks, trail mix, regular, unsalted or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, unsalted	11%	53%	36%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, trail mix, regular, unsalted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	42.4% 55g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	91% 34.6g	38g per day for Men 19-50 years
Protein	16% 8.96g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, unsalted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	115% 1.5mg	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	11.5% 46μg	193% 773μg	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	1% 0.91mg	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, unsalted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.06% 50.6mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	48.7% 0.44mg	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	24.8% 2mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	147% 3.4mg	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	32% 224mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	NA	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, trail mix, regular, unsalted vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 924 times more Vitamin A, 2 times more Vitamin B1, 8.6 times more Vitamin B2, 1.8 times more Vitamin B3, 5.5 times more Vitamin B5, 7.8 times more Vitamin B6, 16.8 times more Vitamin B9 and 715.8 times more Vitamin C than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, trail mix, regular, unsalted vs Frozen Chopped Broccoli:

• Snacks, trail mix, regular, unsalted have 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 12.8 times more Calcium, 4.7 times more Iron, 2 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 5.5 times more Potassium, 42.6 times more Sodium, 2.6 times more Zinc and 176.6 times more Water than Snacks, trail mix, regular, unsalted.

Comparison of macro-nutrients per 300 calories:

• Snacks, trail mix, regular, unsalted have 5.7 times more Fat, 7.1 times more Saturated Fat and 17.4 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26.7 times more Omega 3, 1.9 times more Carbohydrate and 3.6 times more Protein than Snacks, trail mix, regular, unsalted.
• Both Snacks, trail mix, regular, unsalted and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Snacks, trail mix, regular, unsalted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.