Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Snacks, trail mix, tropical

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, trail mix, tropical	6%	35%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, tropical	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	59.8% 10g	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	100% 130g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.15g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, tropical	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	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	50% 0.65mg	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	21% 83.3μg	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	88.4% 79.6mg	16.8% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, tropical	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	116% 1.05mg	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	15% 1.2mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	83.3% 1.9mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, trail mix, tropical per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Snacks, trail mix, tropical to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Snacks, trail mix, tropical:

• 7 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 1.3 times more Vitamin B9 and 5.3 times more Vitamin C than Snacks, trail mix, tropical.
• While 7 oz of Snacks, trail mix, tropical contain 8.2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 4.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Snacks, trail mix, tropical have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Snacks, trail mix, tropical have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Snacks, trail mix, tropical:

• 7 ounces of Cooked Chopped Frozen Broccoli have 10.1 times more Water than Snacks, trail mix, tropical.
• While 7 oz of Snacks, trail mix, tropical contain 1.7 times more Calcium, 15.5 times more Copper, 4.3 times more Iron, 7.4 times more Magnesium, 4.3 times more Manganese, 3.8 times more Phosphorus, 5 times more Potassium, 8.6 times more Sodium and 4.2 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, trail mix, tropical contain 15.8 times more Energy, 142.5 times more Fat, 471.1 times more Saturated Fat, 393.8 times more Omega 6, 12.3 times more Carbohydrate and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, trail mix, tropical offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6