Comparing Nutrients in 7 ounces Snacks, peas, roasted, wasabi-flavored VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	29.6% 857kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	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	95% 123g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	2.14% 1.55g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	50% 28g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	17% 153μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.8% 10mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	68.5% 274μg	27.8% 111μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.6% 4.6mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 100μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	24.4% 244mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	94% 7.54mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	19.2% 0.44mg	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	76.5% 536mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, peas, roasted, wasabi-flavored vs Cooked Chopped Frozen Broccoli:

• Snacks, peas, roasted, wasabi-flavored have 1.5 times more Vitamin A, 11.2 times more Vitamin B1, 3.9 times more Vitamin B2, 11 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin C and 1.8 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, peas, roasted, wasabi-flavored vs Cooked Chopped Frozen Broccoli:

• Snacks, peas, roasted, wasabi-flavored have 3.7 times more Calcium, 13.1 times more Copper, 6.2 times more Iron, 7.8 times more Magnesium, 5.6 times more Manganese, 5.5 times more Phosphorus, 5.2 times more Potassium, 10.3 times more Selenium, 27.3 times more Sodium and 11.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 7 ounces:

• Snacks, peas, roasted, wasabi-flavored have 15.4 times more Energy, 117.6 times more Fat, 293.9 times more Saturated Fat, 3.1 times more Omega 3, 140 times more Omega 6, 11.6 times more Carbohydrate, 9.6 times more Sugars, 1.3 times more Fiber and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Snacks, peas, roasted, wasabi-flavored as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.