Comparing Nutrients in 5 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	23.7% 686kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	27% 8.65g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	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	49% 63.6g	5.84% 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	36% 20g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	23% 92μg	10.6% 42.5μg	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	2.05% 1.84mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	6.77% 0.061mg	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	60% 4.8mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	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	78.4% 549mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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 Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Boiled Spears Frozen Broccoli:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 7.5 times more Vitamin B1, 2.8 times more Vitamin B2, 9.6 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.9 times more Vitamin A and 30.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Boiled Spears Frozen Broccoli:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 2.1 times more Calcium, 19.6 times more Copper, 5.6 times more Iron, 8.1 times more Magnesium, 3.3 times more Manganese, 7 times more Phosphorus, 3.6 times more Potassium and 10.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 13.7 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 17.3 times more Energy, 290 times more Fat, 338.9 times more Saturated Fat, 1.9 times more Omega 3, 862.3 times more Omega 6, 8.4 times more Carbohydrate and 4.6 times more Protein than Boiled Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6