Comparing Nutrients in 7 ounces Snacks, corn-based, extruded, onion-flavor VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	34% 990kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	4.02% 2.9g	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	20.4% 7.74g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	26.7% 0.35mg	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	54.6% 218μg	46.6% 187μg	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	3.97% 3.57mg	151% 136mg	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	35.6% 5.34mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	7.94% 0.071mg	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	92% 7.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	22% 0.51mg	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	20.4% 143mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	126% 1885mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, onion-flavor VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, corn-based, extruded, onion-flavor versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, corn-based, extruded, onion-flavor vs Frozen Broccoli Spears:

• 7 ounces of Snacks, corn-based, extruded, onion-flavor have 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 6.9 times more Vitamin B3 and 2 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 7.1 times more Vitamin A, 37.9 times more Vitamin C and 19.9 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Frozen Broccoli Spears provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A
• Both Snacks, corn-based, extruded, onion-flavor as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, corn-based, extruded, onion-flavor vs Frozen Broccoli Spears:

• 7 ounces of Snacks, corn-based, extruded, onion-flavor have 3.3 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 1.2 times more Phosphorus, 5.6 times more Selenium and 55.9 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Calcium, 1.3 times more Manganese, 1.7 times more Potassium and 45.3 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Frozen Broccoli Spears contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, corn-based, extruded, onion-flavor have 17.2 times more Energy, 66.5 times more Fat, 83.5 times more Saturated Fat, 81.4 times more Omega 6, 12.2 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• Both Snacks, corn-based, extruded, onion-flavor and Frozen Broccoli Spears offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6