Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	2% 57.5kcal	29.6% 857kcal	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	34.7% 11g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	95% 123g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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% 8.33g	38g per day for Men 19-50 years
Protein	11% 6.07g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.3% 0.2mg	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	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	88% 0.79mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	116% 2.68mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip 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, uncoated, peanut butter and chocolate chip:

• 7 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.7 times more Vitamin B1, 6.8 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 7 ounces of Frozen Broccoli Spears have 15.3 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2 times more Calcium, 11.1 times more Copper, 2.7 times more Iron, 5.5 times more Magnesium, 5.3 times more Manganese, 4.4 times more Phosphorus, 1.5 times more Potassium, 19.3 times more Sodium and 5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4.2 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 14.9 times more Energy, 58.8 times more Fat, 107.5 times more Saturated Fat, 122.7 times more Omega 6, 11.6 times more Carbohydrate, 1.4 times more Fiber and 3.2 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, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3