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

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	29.6% 857kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	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	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	17% 153μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.8% 10mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	68.5% 274μg	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	0% 0mg	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	30.6% 4.6mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 100μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	24.4% 244mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	76.5% 536mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	4.86% 180g	3700g per day for Men 19-50 years

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

• Snacks, peas, roasted, wasabi-flavored have 1.4 times more Vitamin A, 8.5 times more Vitamin B1, 2.8 times more Vitamin B2, 11 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin C and 2 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Snacks, peas, roasted, wasabi-flavored have 3 times more Calcium, 12.3 times more Copper, 5.3 times more Iron, 6.4 times more Magnesium, 4.9 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Potassium, 3.8 times more Selenium, 17.6 times more Sodium and 9.7 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 13.1 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 7 ounces:

• Snacks, peas, roasted, wasabi-flavored have 14.9 times more Energy, 41.5 times more Fat, 101.7 times more Saturated Fat, 49.2 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 Frozen Broccoli Spears.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Broccoli Spears have similar amounts of Omega 3 per 7 oz.
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.