Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	1.4% 41kcal	25.3% 733kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	8.36% 2.67g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	198% 3.16g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	39% 6.66g	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	63.2% 82g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	19% 14g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	57.8% 0.75mg	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	31% 123μg	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	108% 97mg	19% 17mg	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	77% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	5.8% 58mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	68% 0.61mg	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	12.8% 1.02mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	74.3% 1.7mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	52.8% 1795mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.17% 6.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• 5 ounces of Frozen Broccoli Spears have 5.6 times more Vitamin C and 2.3 times more Vitamin K than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While 5 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.7 times more Vitamin A, 3.2 times more Vitamin B1, 3.8 times more Vitamin B3, 7.1 times more Vitamin B5, 3 times more Vitamin B6 and 6 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Frozen Broccoli Spears as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• 5 ounces of Frozen Broccoli Spears have 19.9 times more Water than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While 5 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.9 times more Calcium, 12 times more Copper, 2.3 times more Iron, 5.4 times more Magnesium, 4.7 times more Manganese, 3.4 times more Phosphorus, 5.1 times more Potassium, 1.7 times more Selenium, 14.5 times more Sodium and 3.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 17.8 times more Energy, 87.7 times more Fat, 36.3 times more Saturated Fat, 17.8 times more Omega 3, 126.9 times more Omega 6, 10.8 times more Carbohydrate, 6.6 times more Sugars, 3.6 times more Fiber and 1.3 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6