Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	2% 57.5kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	5% 0.85g	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	126% 164g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	158% 114g	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	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.07g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, fruit leather, pieces	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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	45.8% 0.6mg	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	2% 7.94μg	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	123% 111mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	37.7% 0.34mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	16% 0.37mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.66% 24.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, fruit leather, pieces per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Snacks, fruit leather, pieces:

• 7 ounces of Frozen Broccoli Spears have 19 times more Vitamin A, 1.7 times more Vitamin B1, 4.6 times more Vitamin B3, 23.5 times more Vitamin B9, 1.2 times more Vitamin C, 2.4 times more Vitamin E and 5.6 times more Vitamin K than Snacks, fruit leather, pieces.
• While 7 oz of Snacks, fruit leather, pieces contain 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, pieces provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Frozen Broccoli Spears as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Snacks, fruit leather, pieces:

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Calcium, 1.4 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Zinc and 7.4 times more Water than Snacks, fruit leather, pieces.
• While 7 oz of Snacks, fruit leather, pieces contain 4.8 times more Copper, 1.4 times more Selenium and 11.7 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, pieces contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Fiber and 3.1 times more Protein than Snacks, fruit leather, pieces.
• While 7 oz of Snacks, fruit leather, pieces contain 12.4 times more Energy, 7.9 times more Fat, 12.5 times more Saturated Fat, 11.6 times more Omega 6, 15.5 times more Carbohydrate and 39.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, pieces offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein