Comparing Nutrients in 5 ounces Snacks, corn-based, extruded, onion-flavor VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Broccoli	Recommended Dietary Allowance
Energy	24.4% 707kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	19.5% 11g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Broccoli	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.43% 0.37mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	19% 0.25mg	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	39% 156μg	22.3% 89.3μg	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	2.83% 2.55mg	140% 126mg	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	25.4% 3.8mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	7.7% 0.069mg	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	66% 5.27mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	13% 0.3mg	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	14.6% 102mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	89.8% 1347mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, corn-based, extruded, onion-flavor vs Broccoli:

• Snacks, corn-based, extruded, onion-flavor have 3.1 times more Vitamin B1, 2.6 times more Vitamin B2, 5 times more Vitamin B3, 1.7 times more Vitamin B9 and 3.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 2.2 times more Vitamin B5, 49.6 times more Vitamin C and 19.9 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw Broccoli have similar amounts of Vitamin B6 per 5 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, corn-based, extruded, onion-flavor vs Broccoli:

• Snacks, corn-based, extruded, onion-flavor have 2.4 times more Copper, 5.1 times more Iron, 1.3 times more Magnesium, 4.2 times more Selenium and 28.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 2.2 times more Potassium and 44.7 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw Broccoli have similar amounts of Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, corn-based, extruded, onion-flavor have 14.7 times more Energy, 61.1 times more Fat, 38.1 times more Saturated Fat, 2.1 times more Omega 3, 61.4 times more Omega 6, 9.8 times more Carbohydrate, 2.8 times more Sugars, 1.5 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.