Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	1.27% 37kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	16.8% 5.37g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	85.8% 14.6g	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	56.3% 73g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	5.87% 4.25g	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	49.2% 18.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	44% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.85% 0.1mg	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	13.5% 54μg	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	0.47% 0.43mg	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	11.5% 1.73mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	21% 0.19mg	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	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	78.5% 1.8mg	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	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.098% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, oriental mix, rice-based per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Snacks, oriental mix, rice-based:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 188 times more Vitamin C and 33.8 times more Vitamin K than Snacks, oriental mix, rice-based.
• While 5 oz of Snacks, oriental mix, rice-based contain 5.9 times more Vitamin B1, 1.5 times more Vitamin B2, 6.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Snacks, oriental mix, rice-based:

• 5 ounces of Frozen Chopped Broccoli have 35.9 times more Water than Snacks, oriental mix, rice-based.
• While 5 oz of Snacks, oriental mix, rice-based contain 3.5 times more Copper, 3 times more Iron, 6.6 times more Magnesium, 4.3 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, 2.9 times more Selenium, 17.2 times more Sodium and 5.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, oriental mix, rice-based contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, oriental mix, rice-based contain 19.5 times more Energy, 88.2 times more Fat, 86 times more Saturated Fat, 3 times more Omega 3, 331.8 times more Omega 6, 10.8 times more Carbohydrate, 2.2 times more Sugars, 4.4 times more Fiber and 6.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6