Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Frozen Broccoli Spears	Candies, sesame crunch	Recommended Dietary Allowance
Energy	2% 57.5kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	29% 9.25g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	167% 28.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	76.8% 100g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	85.3% 62g	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	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	NA	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	75% 0.97mg	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	46.6% 187μg	25.3% 101μg	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	151% 136mg	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	18% 2.68mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	127% 1268mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	209% 1.9mg	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	18% 1.43mg	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	139% 3.2mg	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	16.7% 117mg	117% 818mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Candies, sesame crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Candies, sesame crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Candies, sesame crunch:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 7.3 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C, 8.4 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 6.2 times more Vitamin B1, 1.4 times more Vitamin B2, 8 times more Vitamin B3 and 2.8 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Candies, sesame crunch have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Candies, sesame crunch:

• 7 ounces of Frozen Broccoli Spears have 41.2 times more Water than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 15.6 times more Calcium, 26.4 times more Copper, 5.9 times more Iron, 15.7 times more Magnesium, 6.3 times more Manganese, 7 times more Phosphorus, 2.1 times more Selenium, 9.8 times more Sodium and 11.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Candies, sesame crunch contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, sesame crunch contain 17.8 times more Energy, 97.9 times more Fat, 89.7 times more Saturated Fat, 2 times more Omega 3, 387.1 times more Omega 6, 9.4 times more Carbohydrate, 21.2 times more Sugars, 2.6 times more Fiber and 3.8 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6