Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	1.27% 37kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	24.8% 7.92g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	38% 6.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	68% 88g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.1% 4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	11.7% 46.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.6% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	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	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, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	63% 0.57mg	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	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	83% 1.9mg	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	53% 371mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	15.7% 534mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 5 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.3 times more Vitamin B1, 6.7 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 5 ounces of Frozen Chopped Broccoli have 15.5 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.4 times more Calcium, 10.5 times more Copper, 2.4 times more Iron, 4.9 times more Magnesium, 4.6 times more Manganese, 5.2 times more Phosphorus, 1.8 times more Potassium, 13.7 times more Sodium and 3.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 3.5 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 16.6 times more Energy, 69 times more Fat, 127 times more Saturated Fat, 146.5 times more Omega 6, 13 times more Carbohydrate, 1.4 times more Fiber and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3