Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	6.4% 2.04g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	33.5% 5.7g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	56.7% 41g	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	18% 13g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 5.8g	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	95% 856μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	200% 2.6mg	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	4.96% 20μg	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	12.3% 11mg	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	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	18% 21.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	22.4% 0.2mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	61.4% 1.4mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	67.5% 7.43mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, KELLOGG, KELLOGG per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Snacks, KELLOGG, KELLOGG 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, KELLOGG, KELLOGG:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.1 times more Vitamin B9, 5.1 times more Vitamin C, 1.4 times more Vitamin E and 5.8 times more Vitamin K than Snacks, KELLOGG, KELLOGG.
• While 5 oz of Snacks, KELLOGG, KELLOGG contain 11.8 times more Vitamin A, 21 times more Vitamin B1, 25.5 times more Vitamin B2, 42.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 14.1 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Snacks, KELLOGG, KELLOGG:

• 5 ounces of Boiled Spears Frozen Broccoli have 5.4 times more Water than Snacks, KELLOGG, KELLOGG.
• While 5 oz of Snacks, KELLOGG, KELLOGG contain 11.3 times more Calcium, 3.3 times more Copper, 10.1 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Selenium, 14.8 times more Sodium and 17.5 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, KELLOGG, KELLOGG contain 13 times more Energy, 78.8 times more Fat, 80.1 times more Saturated Fat, 12.4 times more Omega 3, 309.4 times more Omega 6, 12.6 times more Carbohydrate, 19.7 times more Sugars and 1.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, KELLOGG, KELLOGG offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6