Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	1.27% 37kcal	23.5% 680kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	57.5% 9.77g	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	71% 92g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	73.5% 53.3g	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	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	12% 4.54g	38g per day for Men 19-50 years
Protein	7.1% 4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.5% 0.16mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 0.99μg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	70% 1.6mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.21% 7.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Frozen Chopped Broccoli, Unprepared has 13 times more Vitamin A, 5.6 times more Vitamin B9, 188 times more Vitamin C and 40.6 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 3.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Frozen Chopped Broccoli, Unprepared has 16.4 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 5.7 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 5.2 times more Selenium, 11.2 times more Sodium and 2.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, QUAKER, DIPPS, all flavors contain 18.5 times more Energy, 70.4 times more Fat, 197.6 times more Saturated Fat, 1.5 times more Omega 3, 222.4 times more Omega 6, 13.6 times more Carbohydrate, 27.9 times more Sugars and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Fiber per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.