Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Frozen Broccoli Spears	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	1.4% 41kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	76.4% 99g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	76% 55g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	3.4% 0.044mg	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	33.3% 133μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	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	12.8% 1.9mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	5.8% 58mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	12.8% 1.02mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	28% 0.64mg	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	12% 83.6mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snack, Pretzel, hard chocolate coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Frozen Broccoli Spears have 2.3 times more Vitamin A, 5.6 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 9.1 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 5 times more Vitamin B1, 2.8 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 5 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Potassium and 29.6 times more Water than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 3.4 times more Calcium, 7.3 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 7.6 times more Selenium, 29.1 times more Sodium and 3.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snack, Pretzel, hard chocolate coated contain 16.1 times more Energy, 51.9 times more Fat, 165.6 times more Saturated Fat, 2.4 times more Omega 3, 68.2 times more Omega 6, 13.1 times more Carbohydrate, 26.4 times more Sugars and 2.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snack, Pretzel, hard chocolate coated offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6