Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Boiled Broccoli	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	78.4% 102g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.2% 0.86g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	25% 0.32mg	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	38.3% 153μg	0% 0μg	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	102% 92mg	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	13.7% 2.06mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	28% 0.64mg	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	13.6% 95mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.05% 1.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, KRAFT, CORNNUTS, plain:

• Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin B9, more Vitamin C and 15.2 times more Vitamin K than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 3.1 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Broccoli as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, KRAFT, CORNNUTS, plain:

• Boiled and Drained Broccoli has 4.4 times more Calcium and 68.7 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.9 times more Copper, 2.5 times more Iron, 5.4 times more Magnesium, 2.3 times more Manganese, 4.1 times more Phosphorus, 9.3 times more Selenium, 13.8 times more Sodium and 4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 2.1 times more Omega 3 and 2.3 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 12.7 times more Energy, 38.1 times more Fat, 30.8 times more Saturated Fat, 59 times more Omega 6, 10 times more Carbohydrate, 2.1 times more Fiber and 3.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.