Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	2% 57.5kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	40% 13g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	192% 32.6g	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	71% 92g	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13% 0.17mg	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	11% 43.7μg	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	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, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	89.5% 0.81mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	78% 1.8mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, sesame sticks, wheat-based, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Snacks, sesame sticks, wheat-based, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Snacks, sesame sticks, wheat-based, unsalted:

• 7 ounces of Frozen Broccoli Spears have 14.3 times more Vitamin A, 1.8 times more Vitamin B2, 2 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• While 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 1.7 times more Vitamin B1 and 3.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, sesame sticks, wheat-based, unsalted provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Snacks, sesame sticks, wheat-based, unsalted:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Potassium and 45.3 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• While 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 4.1 times more Calcium, 11.3 times more Copper, 2.8 times more Magnesium, 3.5 times more Manganese, 2.3 times more Phosphorus, 9 times more Selenium and 3.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, sesame sticks, wheat-based, unsalted contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 18.7 times more Energy, 107.9 times more Fat, 124.6 times more Saturated Fat, 7.8 times more Omega 3, 444.3 times more Omega 6, 8.7 times more Carbohydrate and 3.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6