Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	2% 57.5kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	42.4% 7.2g	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	92% 119g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	93% 67.5g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	11% 6.07g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11% 0.14mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0.44% 0.4mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	74.3% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.96μg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	80.5% 1.85mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, granola bars, soft, almond, confectioners coating per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Snacks, granola bars, soft, almond, confectioners coating:

• 7 ounces of Frozen Broccoli Spears have 11.4 times more Vitamin A, 2.4 times more Vitamin B6, 5.2 times more Vitamin B9, 341.5 times more Vitamin C and 67.6 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B12 and 5.6 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Snacks, granola bars, soft, almond, confectioners coating:

• 7 ounces of Frozen Broccoli Spears have 10.4 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 3.3 times more Calcium, 9.4 times more Copper, 2.1 times more Iron, 5.9 times more Magnesium, 3.6 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium, 28.6 times more Sodium and 4.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 8.9 times more Omega 3 than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 15.7 times more Energy, 58.8 times more Fat, 109 times more Saturated Fat, 98.1 times more Omega 6, 11.2 times more Carbohydrate, 23.1 times more Sugars, 1.4 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3