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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	2% 57.5kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	68.2% 66.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 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% 6.07g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	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	96% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	2.25% 33.7mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.057% 2.12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Snacks, corn-based, extruded, chips, plain:

• 7 ounces of Frozen Broccoli Spears have 19 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 11.8 times more Vitamin B9, more Vitamin C and 16.1 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 and 5.4 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Snacks, corn-based, extruded, chips, plain:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Potassium and 84.6 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 3.4 times more Calcium, 2.8 times more Copper, 1.7 times more Iron, 4.5 times more Magnesium, 1.3 times more Manganese, 3.3 times more Phosphorus, 4 times more Selenium, 30.2 times more Sodium and 3.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 18.6 times more Energy, 98.1 times more Fat, 83.3 times more Saturated Fat, 2.2 times more Omega 3, 436.1 times more Omega 6, 10.7 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6