Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	36% 34.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	101% 132g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	82% 59.5g	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	15.7% 5.95g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	11% 6.15g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	22% 0.28mg	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	27.8% 111μg	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	33.2% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.015% 0.6μg	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	15% 1.2mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	145% 3.34mg	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% 97mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Snacks, granola bites, mixed flavors:

• Boiled Chopped Frozen Broccoli has 25.5 times more Vitamin A, 1.7 times more Vitamin B9, 200.5 times more Vitamin C and 9.7 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B12 and 1.9 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, granola bites, mixed flavors have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Snacks, granola bites, mixed flavors:

• Boiled Chopped Frozen Broccoli has 11.5 times more Water than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 7.3 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 7.5 times more Manganese, 4.4 times more Phosphorus, 2 times more Potassium, 28.6 times more Selenium, 15.2 times more Sodium and 6.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, granola bites, mixed flavors have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bites, mixed flavors contain 16.1 times more Energy, 145.8 times more Fat, 549.3 times more Saturated Fat, 5.4 times more Omega 3, 178.5 times more Omega 6, 12.4 times more Carbohydrate, 20.4 times more Sugars, 1.9 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.