Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	68.2% 66.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	87.4% 114g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.74% 0.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21% 7.94g	38g per day for Men 19-50 years
Protein	11% 6.15g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25.5% 0.33mg	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	15% 59.5μg	3.97% 16μg	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	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	17.5% 2.6mg	96% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	10% 101mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.57% 103μg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	28.7% 0.66mg	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	15.6% 109mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.057% 2.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, corn-based, extruded, chips, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Snacks, corn-based, extruded, chips, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 7 ounces of Boiled Spears Frozen Broccoli have 17 times more Vitamin A, 1.4 times more Vitamin B5, 3.8 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Potassium and 84.8 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 2.7 times more Calcium, 2.3 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 3.5 times more Phosphorus, 4 times more Selenium, 21.4 times more Sodium and 4.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, corn-based, extruded, chips, plain contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 19.3 times more Energy, 303.3 times more Fat, 240.6 times more Saturated Fat, 6.6 times more Omega 3, 1241.2 times more Omega 6, 10.7 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6