Comparing Nutrients in 7 ounces Broccoli VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.42% 0.78g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	123% 160g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.05% 4.4g	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	1.86% 1.35g	0.85% 0.62g	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	% 0.97g	% 1.37g	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	10% 5.6g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11.3% 0.15mg	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	31.3% 125μg	82.4% 329μg	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	197% 177mg	4.63% 4.17mg	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	10.3% 1.55mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	34.4% 0.31mg	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% 1.45mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	87.6% 2mg	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	18.7% 131mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	164% 2461mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, pretzels, hard, plain, salted:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 42.5 times more Vitamin C, 1.7 times more Vitamin E and 36.3 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Snacks, pretzels, hard, plain, salted:

• Raw Broccoli has 1.7 times more Calcium, 1.4 times more Potassium and 28.5 times more Water than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 3.2 times more Copper, 6.3 times more Iron, 1.4 times more Magnesium, 4.8 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Selenium, 37.6 times more Sodium and 2.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, plain, salted contain 11.3 times more Energy, 7.9 times more Fat, 3.4 times more Saturated Fat, 25 times more Omega 6, 12.1 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, pretzels, hard, plain, salted have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.