Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	15% 2.58g	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% 88g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	27.6% 20g	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	1.53% 1.1g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	11% 4.25g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	59.8% 0.78mg	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	49% 196μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	59.4% 71.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	77.3% 1.78mg	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	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.27% 9.82g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, peas, roasted, wasabi-flavored per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Snacks, peas, roasted, wasabi-flavored 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, peas, roasted, wasabi-flavored:

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin C and 1.8 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• While 5 oz of Snacks, peas, roasted, wasabi-flavored contain 1.5 times more Vitamin A, 11.2 times more Vitamin B1, 3.9 times more Vitamin B2, 11 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Snacks, peas, roasted, wasabi-flavored:

• 5 ounces of Boiled Spears Frozen Broccoli have 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While 5 oz of Snacks, peas, roasted, wasabi-flavored contain 2.4 times more Calcium, 10.3 times more Copper, 6.2 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 4.9 times more Phosphorus, 4.1 times more Potassium, 3.8 times more Selenium, 12.5 times more Sodium and 11 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, peas, roasted, wasabi-flavored contain 15.4 times more Energy, 128.3 times more Fat, 293.9 times more Saturated Fat, 3.1 times more Omega 3, 140 times more Omega 6, 11.6 times more Carbohydrate, 9.6 times more Sugars, 1.3 times more Fiber and 4.6 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