Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	38.4% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	86% 14.6g	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	99% 128g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	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	19% 7.14g	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	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	269% 3.5mg	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	0% 0μg	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	124% 112mg	25.4% 23mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	11% 111mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	54.5% 0.49mg	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	20% 1.6mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	138% 3.18mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, crisped rice bar, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Snacks, crisped rice bar, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Snacks, crisped rice bar, almond:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin B9 and 4.9 times more Vitamin C than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 25 times more Vitamin B1, 15.6 times more Vitamin B2, 37.5 times more Vitamin B3, 2 times more Vitamin B5 and 13.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Snacks, crisped rice bar, almond:

• 7 ounces of Frozen Chopped Broccoli have 13.7 times more Water than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 1.3 times more Calcium, 6.5 times more Copper, 7.8 times more Iron, 3.9 times more Magnesium, 5.4 times more Manganese, 3.3 times more Phosphorus, 9.8 times more Sodium and 11 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, crisped rice bar, almond contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, crisped rice bar, almond contain 17.6 times more Energy, 70.3 times more Fat, 85.7 times more Saturated Fat, 3 times more Omega 3, 238.1 times more Omega 6, 13.5 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, crisped rice bar, almond offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6