Comparing Nutrients in 7 ounces Broccoli VS Snacks, trail mix, tropical

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, trail mix, tropical	6%	35%	59%

Macro Nutrients

	Broccoli	Snacks, trail mix, tropical	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	59.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	100% 130g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	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	NA	38g per day for Men 19-50 years
Protein	10% 5.6g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, trail mix, tropical	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	50% 0.65mg	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	21% 83.3μg	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	16.8% 15mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, trail mix, tropical	Recommended Dietary Allowance
Calcium	9.33% 93mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	116% 1.05mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	83.3% 1.9mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, trail mix, tropical:

• Raw Broccoli has 15.5 times more Vitamin A, 1.5 times more Vitamin B9 and 11.7 times more Vitamin C than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 6.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Snacks, trail mix, tropical have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Broccoli as well as Snacks, trail mix, tropical have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Snacks, trail mix, tropical:

• Raw Broccoli has 9.9 times more Water than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 10.8 times more Copper, 3.6 times more Iron, 4.6 times more Magnesium, 4.6 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 2.9 times more Sodium and 2.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, trail mix, tropical have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.6 times more Omega 3 than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 13 times more Energy, 46.2 times more Fat, 74.4 times more Saturated Fat, 104.5 times more Omega 6, 9.9 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, trail mix, tropical have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.