Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	2% 57.5kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	46.2% 45g	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	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	35% 5.97g	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	99% 129g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13.2% 9.6g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	11% 6.07g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	22.6% 0.29mg	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	54.6% 218μg	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	3.97% 3.57mg	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	35.6% 5.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	26% 0.23mg	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	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	17.4% 0.4mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	126% 1885mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, corn-based, extruded, onion-flavor 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, onion-flavor:

• 7 ounces of Frozen Broccoli Spears have 7.1 times more Vitamin A, 37.9 times more Vitamin C and 19.9 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While 7 oz of Snacks, corn-based, extruded, onion-flavor contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 6.9 times more Vitamin B3 and 2 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Snacks, corn-based, extruded, onion-flavor 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, onion-flavor:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Calcium, 1.3 times more Manganese, 1.7 times more Potassium and 45.3 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While 7 oz of Snacks, corn-based, extruded, onion-flavor contain 3.3 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 5.6 times more Selenium and 55.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, corn-based, extruded, onion-flavor contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, corn-based, extruded, onion-flavor contain 17.2 times more Energy, 66.5 times more Fat, 83.5 times more Saturated Fat, 81.4 times more Omega 6, 12.2 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6