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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	1.66% 48kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	68% 88g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 18g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	59.4% 71.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.27% 9.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Snacks, peas, roasted, wasabi-flavored:

• Raw Broccoli has more Vitamin C and 2 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 2.5 times more Vitamin A, 8.6 times more Vitamin B1, 2.7 times more Vitamin B2, 7.9 times more Vitamin B3, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, peas, roasted, wasabi-flavored have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 12.9 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 2.6 times more Calcium, 9.1 times more Copper, 5.2 times more Iron, 4.9 times more Magnesium, 6 times more Manganese, 4.1 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium, 9.1 times more Sodium and 8.1 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Snacks, peas, roasted, wasabi-flavored contain 12.7 times more Energy, 38.1 times more Fat, 46.4 times more Saturated Fat, 2.1 times more Omega 3, 37.1 times more Omega 6, 9.4 times more Carbohydrate, 8.3 times more Sugars, 1.5 times more Fiber and 5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, peas, roasted, wasabi-flavored have similar amounts of Fructose per 5 oz.
• Both Raw Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.