Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	68.6% 89g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.36% 0.057mg	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	10.6% 42.5μg	1.06% 4.25μg	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	63% 57mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	6.3% 0.057mg	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	11% 0.86mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	5.36% 0.12mg	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	11% 78mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	97% 1449mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, corn-based, extruded, cones, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Snacks, corn-based, extruded, cones, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Snacks, corn-based, extruded, cones, plain:

• 5 ounces of Boiled Spears Frozen Broccoli have 3.2 times more Vitamin A, 1.2 times more Vitamin B5, 3.3 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 5.8 times more Vitamin B1, 3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Snacks, corn-based, extruded, cones, plain:

• 5 ounces of Boiled Spears Frozen Broccoli have 17 times more Calcium, 1.8 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Zinc and 45.4 times more Water than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 4.2 times more Iron, 2 times more Selenium and 42.6 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, corn-based, extruded, cones, plain contain similar levels of Copper per five ounces.
• 5 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 4.2 times more Omega 3 and 2.7 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 18.2 times more Energy, 244.5 times more Fat, 1263.9 times more Saturated Fat, 60 times more Omega 6, 11.7 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3