Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Snacks, pretzels, hard, plain, made with unenriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.6% 540kcal	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	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.6% 1.63g	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	86.4% 112g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.1% 4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	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	21.3% 0.26mg	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	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.6% 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	29.4% 118μg	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% 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, pretzels, hard, plain, made with unenriched flour, unsalted	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	41.6% 0.37mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	110% 2.54mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, pretzels, hard, plain, made with unenriched flour, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contain 3.4 times more Vitamin B1 and 4.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, pretzels, hard, plain, made with unenriched flour, unsalted have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Snacks, pretzels, hard, plain, made with unenriched flour, unsalted:

• 5 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.5 times more Potassium and 27.7 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contain 6.9 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 6.1 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Selenium, 12 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.8 times more Omega 3 than Snacks, pretzels, hard, plain, made with unenriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, unsalted contain 14.7 times more Energy, 12.1 times more Fat, 17 times more Saturated Fat, 37.1 times more Omega 6, 16.6 times more Carbohydrate and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, pretzels, hard, plain, made with unenriched flour, unsalted offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6