Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	120% 20.4g	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	78.8% 102g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	8.2% 5.95g	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	69% 26g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	19% 75.4μg	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	0.66% 0.6mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	11% 111mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	29.5% 0.27mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	110% 2.53mg	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	19% 651mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, oriental mix, rice-based per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Snacks, oriental mix, rice-based:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 188 times more Vitamin C and 33.8 times more Vitamin K than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 5.9 times more Vitamin B1, 1.5 times more Vitamin B2, 6.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Snacks, oriental mix, rice-based:

• 7 ounces of Frozen Chopped Broccoli have 35.9 times more Water than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 3.5 times more Copper, 3 times more Iron, 6.6 times more Magnesium, 4.3 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, 2.9 times more Selenium, 17.2 times more Sodium and 5.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, oriental mix, rice-based contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, oriental mix, rice-based contain 19.5 times more Energy, 88.2 times more Fat, 86 times more Saturated Fat, 3 times more Omega 3, 331.8 times more Omega 6, 10.8 times more Carbohydrate, 2.2 times more Sugars, 4.4 times more Fiber and 6.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6