Comparing Nutrients in 7 ounces Snacks, corn cakes, very low sodium VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	26.5% 768kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	28.7% 16g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	20% 0.26mg	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	9.43% 37.7μg	15% 59.5μg	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	0% 0mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes, very low sodium	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	9.5% 0.085mg	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	34.7% 2.78mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	28% 0.64mg	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	44.5% 312mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes, very low sodium VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, corn cakes, very low sodium versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, corn cakes, very low sodium vs Boiled Spears Frozen Broccoli:

• 7 ounces of Snacks, corn cakes, very low sodium have 4.5 times more Vitamin B1, 11.2 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 4.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn cakes, very low sodium as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, corn cakes, very low sodium vs Boiled Spears Frozen Broccoli:

• 7 ounces of Snacks, corn cakes, very low sodium have 9.8 times more Copper, 2.3 times more Iron, 5.7 times more Magnesium, 5.6 times more Manganese, 2.9 times more Phosphorus, 5.2 times more Selenium and 6.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Calcium and 19.7 times more Water than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Boiled Spears Frozen Broccoli contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, corn cakes, very low sodium have 13.8 times more Energy, 21.8 times more Fat, 68.5 times more Omega 6, 15.6 times more Carbohydrate and 2.6 times more Protein than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Omega 3 than Snacks, corn cakes, very low sodium.
• 7 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6