Comparing Nutrients in 7 ounces Snacks, Pretzels, gluten- free made with cornstarch and potato flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26.6% 772kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.56g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12.5% 7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.23% 0.062mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	0.99% 3.97μg	33.2% 133μg	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	0.66% 0.6mg	124% 112mg	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	14% 2.12mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	11.4% 0.91mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	25.4% 0.58mg	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	5.95% 41.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.5 times more Vitamin B1, 32 times more Vitamin B2, 2 times more Vitamin B3, 9 times more Vitamin B5, 2.5 times more Vitamin B6, 33.5 times more Vitamin B9, 188 times more Vitamin C and 162.2 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 7 oz.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Frozen Chopped Broccoli:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 1.4 times more Copper and 65.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 1.3 times more Selenium, 5.3 times more Zinc and 13.2 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.

Comparison of macro-nutrients per 7 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 15 times more Energy, 23 times more Fat, 75.2 times more Saturated Fat, 19.8 times more Omega 6, 16.4 times more Carbohydrate, 3.1 times more Sugars and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Omega 3 than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.