Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snack, Pretzel, hard chocolate coated

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	76.4% 99g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	76% 55g	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	11% 4.25g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.4% 0.044mg	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	20% 79.4μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	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	12.5% 1.87mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	11% 0.86mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snack, Pretzel, hard chocolate coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2 times more Vitamin A, 4.2 times more Vitamin B6, more Vitamin C, 2.1 times more Vitamin E and 7.9 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 6.5 times more Vitamin B1, 3.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Cooked Chopped Frozen Broccoli have 29.6 times more Water than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 4.3 times more Calcium, 7.7 times more Copper, 4.2 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium, 20.7 times more Selenium, 44.9 times more Sodium and 4.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snack, Pretzel, hard chocolate coated contain 16.7 times more Energy, 147 times more Fat, 478.4 times more Saturated Fat, 7.1 times more Omega 3, 194 times more Omega 6, 13.1 times more Carbohydrate, 26.4 times more Sugars and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snack, Pretzel, hard chocolate coated offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6