Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	29.6% 857kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	95% 123g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.3% 0.2mg	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	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	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	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, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	11% 111mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	88% 0.79mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	116% 2.68mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	22% 748mg	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	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.3 times more Vitamin B1, 6.7 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 7 ounces of Frozen Chopped Broccoli have 15.5 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.4 times more Calcium, 10.5 times more Copper, 2.4 times more Iron, 4.9 times more Magnesium, 4.6 times more Manganese, 5.2 times more Phosphorus, 1.8 times more Potassium, 13.7 times more Sodium and 3.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.5 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 16.6 times more Energy, 69 times more Fat, 127 times more Saturated Fat, 146.5 times more Omega 6, 13 times more Carbohydrate, 1.4 times more Fiber and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3