Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	107% 139g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	106% 77g	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	2.27% 1.65g	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	% 1.5g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	29.7% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.73% 0.062mg	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	33.2% 133μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	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	16% 2.42mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	11% 111mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4.17μg	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	20% 1.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	39% 0.9mg	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% 99mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snack, Pretzel, hard chocolate coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Snack, Pretzel, hard chocolate coated:

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Vitamin A, 4.2 times more Vitamin B6, more Vitamin C, 2 times more Vitamin E and 7.3 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
• While 7 oz of Snack, Pretzel, hard chocolate coated contain 6.8 times more Vitamin B1, 3.3 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Snack, Pretzel, hard chocolate coated:

• 7 ounces of Frozen Chopped Broccoli have 29.9 times more Water than Snack, Pretzel, hard chocolate coated.
• While 7 oz of Snack, Pretzel, hard chocolate coated contain 2.5 times more Calcium, 6.9 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 5.2 times more Selenium, 20.6 times more Sodium and 2.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snack, Pretzel, hard chocolate coated contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snack, Pretzel, hard chocolate coated contain 18 times more Energy, 60.8 times more Fat, 195.7 times more Saturated Fat, 2.8 times more Omega 3, 81.4 times more Omega 6, 14.7 times more Carbohydrate, 28.7 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snack, Pretzel, hard chocolate coated offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6