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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	24.4% 707kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	19.2% 6.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	25% 4.27g	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	71% 92g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	9.44% 6.85g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	7.43% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	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	39% 156μg	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	2.83% 2.55mg	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	12.5% 1.87mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	18.6% 0.17mg	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	66% 5.27mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	12.4% 0.29mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	89.8% 1347mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	4.25% 0.47mg	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, onion-flavor 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, onion-flavor 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, onion-flavor:

• 5 ounces of Boiled Spears Frozen Broccoli have 6.4 times more Vitamin A, 22.3 times more Vitamin C and 17.3 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While 5 oz of Snacks, corn-based, extruded, onion-flavor contain 4 times more Vitamin B1, 3.8 times more Vitamin B2, 6.9 times more Vitamin B3, 3.7 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Spears Frozen Broccoli have 1.8 times more Calcium, 1.6 times more Manganese, 1.3 times more Potassium and 45.4 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While 5 oz of Snacks, corn-based, extruded, onion-flavor contain 2.7 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 5.6 times more Selenium and 39.6 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, corn-based, extruded, onion-flavor contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, corn-based, extruded, onion-flavor contain 17.8 times more Energy, 205.5 times more Fat, 241.1 times more Saturated Fat, 3.1 times more Omega 3, 231.5 times more Omega 6, 12.1 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 2.5 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