Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	7.42% 1.26g	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	91% 118g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	46% 33.3g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.3% 0.2mg	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	6.73% 27μg	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	63% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	66% 0.6mg	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	11% 0.86mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	112% 2.57mg	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	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	46% 692mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.18% 6.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, corn cakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snacks, corn cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Snacks, corn cakes:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Vitamin B2, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While 5 oz of Snacks, corn cakes contain 1.4 times more Vitamin A, 4.5 times more Vitamin B1, 11.2 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn cakes provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snacks, corn cakes have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snacks, corn cakes:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium and 19.7 times more Water than Snacks, corn cakes.
• While 5 oz of Snacks, corn cakes contain 12.4 times more Copper, 2.3 times more Iron, 8.8 times more Magnesium, 8.1 times more Manganese, 3.2 times more Phosphorus, 14.1 times more Selenium, 44.4 times more Sodium and 7.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn cakes contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Omega 3 and 1.6 times more Fiber than Snacks, corn cakes.
• While 5 oz of Snacks, corn cakes contain 13.8 times more Energy, 20 times more Fat, 68.5 times more Omega 6, 15.6 times more Carbohydrate, 16 times more Sugars and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Snacks, corn cakes provide inadequate amounts of Omega 3