Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Snacks, yucca (cassava) chips, salted

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, yucca (cassava) chips, salted	1%	45%	54%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Energy	1.4% 41kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	56.7% 9.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	75.5% 98g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.57% 4.76g	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% 5.24g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	26.3% 3.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Calcium	5.8% 58mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	18% 0.16mg	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	12.8% 1.02mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	17.4% 0.4mg	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	12% 83.6mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, yucca (cassava) chips, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Snacks, yucca (cassava) chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Snacks, yucca (cassava) chips, salted:

• 5 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 19.1 times more Vitamin K than Snacks, yucca (cassava) chips, salted.
• While 5 oz of Snacks, yucca (cassava) chips, salted contain 2.6 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.1 times more Vitamin E than Frozen Broccoli Spears.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Snacks, yucca (cassava) chips, salted:

• 5 ounces of Frozen Broccoli Spears have 32.3 times more Water than Snacks, yucca (cassava) chips, salted.
• While 5 oz of Snacks, yucca (cassava) chips, salted contain 1.3 times more Calcium, 3.2 times more Copper, 2.9 times more Magnesium, 1.7 times more Phosphorus, 3.5 times more Potassium, 2.6 times more Selenium, 17.4 times more Sodium and 2.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, yucca (cassava) chips, salted contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 2.2 times more Omega 3 and 2.3 times more Protein than Snacks, yucca (cassava) chips, salted.
• While 5 oz of Snacks, yucca (cassava) chips, salted contain 17.8 times more Energy, 76.2 times more Fat, 167.1 times more Saturated Fat, 183.9 times more Omega 6, 12.9 times more Carbohydrate and 2.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, yucca (cassava) chips, salted offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6