Comparing Nutrients in 100 grams Boiled Broccoli VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Boiled Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	1.2% 35kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	62% 80.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	3.05% 2.2g	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	1.02% 0.74g	0.43% 0.31g	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	% 0.49g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	5.7% 0.074mg	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	27% 108μg	41.5% 166μg	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	72% 65mg	2.33% 2.1mg	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	9.67% 1.45mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	4% 40mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	17.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	44% 1mg	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	9.57% 67mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	82.7% 1240mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.085% 3.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Snacks, pretzels, hard, plain, salted:

• Boiled and Drained Broccoli has more Vitamin A, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 30.9 times more Vitamin C, 3.1 times more Vitamin E and 50.4 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 9.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Snacks, pretzels, hard, plain, salted:

• Boiled and Drained Broccoli has 1.5 times more Calcium, 1.3 times more Potassium and 28.5 times more Water than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 2.6 times more Copper, 6.8 times more Iron, 1.4 times more Magnesium, 5.2 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Selenium, 30.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.9 times more Omega 3 and 2.4 times more Fructose than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 11 times more Energy, 7.1 times more Fat, 4.9 times more Saturated Fat, 24.1 times more Omega 6, 11.2 times more Carbohydrate, 1.6 times more Sugars and 4.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, pretzels, hard, plain, salted have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.