Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	2% 57.5kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	25.2% 4.3g	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	116% 151g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.78% 1.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	71% 27g	38g per day for Men 19-50 years
Protein	11% 6.07g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	32% 0.42mg	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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	57.8% 0.52mg	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	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	94% 2.15mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.23% 8.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, popcorn, microwave, 94% fat free per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Snacks, popcorn, microwave, 94% fat free:

• 7 ounces of Frozen Broccoli Spears have 4.4 times more Vitamin A, 5.2 times more Vitamin B9, more Vitamin C, 3.3 times more Vitamin E and 92.2 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Vitamin B2 and 4.5 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, popcorn, microwave, 94% fat free provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Snacks, popcorn, microwave, 94% fat free:

• 7 ounces of Frozen Broccoli Spears have 2.9 times more Calcium and 21.5 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 7.3 times more Copper, 4 times more Iron, 7.8 times more Magnesium, 4.2 times more Manganese, 5.2 times more Phosphorus, 3.6 times more Selenium, 33.6 times more Sodium and 8.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, popcorn, microwave, 94% fat free contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Omega 3 and 2.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 13.9 times more Energy, 17.9 times more Fat, 22.8 times more Saturated Fat, 58.4 times more Omega 6, 14.2 times more Carbohydrate, 4.5 times more Fiber and 3.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6