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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	2% 57.5kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.17% 1.33g	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	131% 170g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	135% 98g	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	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.05% 0.04mg	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	1.15% 0.058mg	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	0.99% 3.97μg	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	265% 238mg	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, rolls	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.35% 63.5mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	42% 629mg	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	0.55% 20.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, fruit leather, rolls 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, rolls:

• 7 ounces of Frozen Broccoli Spears have 9.5 times more Vitamin A, 5.7 times more Vitamin B2, 4.6 times more Vitamin B3, 8.3 times more Vitamin B5, 47 times more Vitamin B9, 2.4 times more Vitamin E and 5.6 times more Vitamin K than Snacks, fruit leather, rolls.
• While 7 oz of Snacks, fruit leather, rolls contain 1.7 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, rolls provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Frozen Broccoli Spears as well as Snacks, fruit leather, rolls 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, rolls:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Calcium, 1.4 times more Manganese, 1.9 times more Phosphorus, 4.8 times more Selenium, 1.8 times more Zinc and 8.9 times more Water than Snacks, fruit leather, rolls.
• While 7 oz of Snacks, fruit leather, rolls contain 4.8 times more Copper, 1.4 times more Iron and 18.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, rolls contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Snacks, fruit leather, rolls lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Fiber and 30.6 times more Protein than Snacks, fruit leather, rolls.
• While 7 oz of Snacks, fruit leather, rolls contain 12.8 times more Energy, 8.8 times more Fat, 12.9 times more Saturated Fat, 11.6 times more Omega 6, 16 times more Carbohydrate and 33.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, rolls 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, rolls provide inadequate amounts of Fiber and Protein