Comparing Nutrients in 5 ounces Snacks, sesame sticks, wheat-based, unsalted VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	26.4% 767kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	137% 23.3g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	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	7.8% 31μg	33.3% 133μg	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	0% 0mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, unsalted	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	24% 241mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	5.67% 0.051mg	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	13% 1.05mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	15.8% 0.36mg	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	28% 196mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, sesame sticks, wheat-based, unsalted VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, sesame sticks, wheat-based, unsalted versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, sesame sticks, wheat-based, unsalted vs Frozen Broccoli Spears:

• 5 ounces of Snacks, sesame sticks, wheat-based, unsalted have 1.7 times more Vitamin B1 and 3.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 14.3 times more Vitamin A, 1.8 times more Vitamin B2, 2 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, sesame sticks, wheat-based, unsalted vs Frozen Broccoli Spears:

• 5 ounces of Snacks, sesame sticks, wheat-based, unsalted have 4.1 times more Calcium, 11.3 times more Copper, 2.8 times more Magnesium, 3.5 times more Manganese, 2.3 times more Phosphorus, 9 times more Selenium and 3.4 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.4 times more Potassium and 45.3 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Frozen Broccoli Spears contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, sesame sticks, wheat-based, unsalted have 18.7 times more Energy, 107.9 times more Fat, 124.6 times more Saturated Fat, 7.8 times more Omega 3, 444.3 times more Omega 6, 8.7 times more Carbohydrate and 3.6 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6