Comparing Nutrients in 7 ounces Boiled Broccoli VS Snacks, sesame sticks, wheat-based, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Boiled Broccoli	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	40% 13g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	192% 32.6g	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	71% 92g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	0.52% 0.38g	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	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	13% 0.17mg	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	11% 43.7μg	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	51% 7.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	89.5% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	78% 1.8mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	197% 2953mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, sesame sticks, wheat-based, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Snacks, sesame sticks, wheat-based, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Snacks, sesame sticks, wheat-based, salted:

• 7 ounces of Boiled Broccoli have more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 17.6 times more Vitamin K than Snacks, sesame sticks, wheat-based, salted.
• While 7 oz of Snacks, sesame sticks, wheat-based, salted contain 2 times more Vitamin B1, 2.8 times more Vitamin B3 and 2.7 times more Vitamin E than Boiled and Drained Broccoli.
• 7 ounces of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Snacks, sesame sticks, wheat-based, salted:

• 7 ounces of Boiled Broccoli have 1.7 times more Potassium and 44.6 times more Water than Snacks, sesame sticks, wheat-based, salted.
• While 7 oz of Snacks, sesame sticks, wheat-based, salted contain 4.3 times more Calcium, 6.7 times more Copper, 2.1 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 10.7 times more Selenium, 36.3 times more Sodium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, sesame sticks, wheat-based, salted contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, sesame sticks, wheat-based, salted contain 15.5 times more Energy, 89.5 times more Fat, 82 times more Saturated Fat, 8.2 times more Omega 3, 322.4 times more Omega 6, 6.5 times more Carbohydrate and 4.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, sesame sticks, wheat-based, salted offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6