Comparing Nutrients in 7 ounces Boiled Broccoli VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Boiled Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	29.6% 857kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	95% 123g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	38.6% 28g	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	2.03% 1.47g	2.14% 1.55g	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	% 0.97g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 25.2g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	17% 153μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	102% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	62.8% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	83.7% 1.1mg	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	53.6% 214μg	68.5% 274μg	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	143% 129mg	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	19% 2.88mg	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	83% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	108% 2.5mg	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	19% 133mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	39.7% 595mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.37% 13.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Snacks, peas, roasted, wasabi-flavored:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B5, more Vitamin C and 2.8 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 9.7 times more Vitamin B1, 2.6 times more Vitamin B2, 9.2 times more Vitamin B3, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, peas, roasted, wasabi-flavored have similar amounts of Vitamin A per 7 oz.
• Both Boiled and Drained Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Snacks, peas, roasted, wasabi-flavored:

• Boiled and Drained Broccoli has 12.9 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 3.1 times more Calcium, 7.3 times more Copper, 5.7 times more Iron, 4.9 times more Magnesium, 6.5 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 4.5 times more Selenium, 7.3 times more Sodium and 7.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, peas, roasted, wasabi-flavored contain 12.3 times more Energy, 34.4 times more Fat, 67 times more Saturated Fat, 35.7 times more Omega 6, 8.7 times more Carbohydrate, 10.2 times more Sugars and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, peas, roasted, wasabi-flavored have similar amounts of Omega 3, Fructose and Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.