Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.2% 529kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	93% 121g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	NA	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	1.62% 1.18g	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	% 1.06g	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	7.1% 4g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32.7% 0.43mg	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	23.7% 95μg	4.96% 20μg	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	89% 80mg	189% 170mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	27% 0.24mg	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	14.4% 1.15mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	10% 71mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, fruit leather, pieces, with vitamin C per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Snacks, fruit leather, pieces, with vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Snacks, fruit leather, pieces, with vitamin C:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin B1, 4.7 times more Vitamin B3 and 4.8 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While 5 oz of Snacks, fruit leather, pieces, with vitamin C contain 2.3 times more Vitamin B6 and 2.1 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, fruit leather, pieces, with vitamin C provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B3
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Snacks, fruit leather, pieces, with vitamin C:

• 5 ounces of Frozen Chopped Broccoli have 3.1 times more Calcium, 1.3 times more Magnesium, 2.1 times more Phosphorus, 1.3 times more Potassium, 2.5 times more Zinc and 9 times more Water than Snacks, fruit leather, pieces, with vitamin C.
• While 5 oz of Snacks, fruit leather, pieces, with vitamin C contain 4.5 times more Copper and 13.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, fruit leather, pieces, with vitamin C contain similar levels of Iron and Selenium per five ounces.
• 5 ounces of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 9.5 times more Omega 3 and 28.1 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While 5 oz of Snacks, fruit leather, pieces, with vitamin C contain 14.3 times more Energy, 12.1 times more Fat, 22.5 times more Saturated Fat and 17.8 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, fruit leather, pieces, with vitamin C offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 6 in five ounces.