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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	23% 662kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	76% 55g	2.87% 2.1g	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	13% 4.96g	11% 4.25g	38g per day for Men 19-50 years
Protein	18% 10g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	26.2% 105μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63% 57mg	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	5.86% 0.88mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	6.77% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	45% 3.6mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	20% 0.46mg	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	26% 181mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Snack, Pretzel, hard chocolate coated have 6.5 times more Vitamin B1, 3.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Vitamin A, 4.2 times more Vitamin B6, more Vitamin C, 2.1 times more Vitamin E and 7.9 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
• 5 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 5 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snack, Pretzel, hard chocolate coated as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Snack, Pretzel, hard chocolate coated have 2.8 times more Calcium, 6.1 times more Copper, 4.2 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 7.6 times more Selenium, 20.6 times more Sodium and 4.4 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 29.6 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled Spears Frozen Broccoli contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snack, Pretzel, hard chocolate coated have 16.7 times more Energy, 160.4 times more Fat, 478.4 times more Saturated Fat, 7.1 times more Omega 3, 194 times more Omega 6, 13.1 times more Carbohydrate, 26.4 times more Sugars and 2.3 times more Protein than Boiled Spears Frozen Broccoli.
• Both Snack, Pretzel, hard chocolate coated and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6