Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	0.97% 28kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	55.3% 72g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.84% 0.61g	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	7.9% 3g	18% 6.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	7.32% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17.6% 0.23mg	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	14% 56μg	0% 0μg	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	44.6% 40mg	0% 0mg	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	8.8% 1.32mg	13.2% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	7.75% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	12.8% 0.12mg	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	7.63% 0.61mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	19.8% 0.46mg	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	7% 49mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	16% 1.78mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Snacks, KRAFT, CORNNUTS, plain:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B1, more Vitamin B9, more Vitamin C and 9.5 times more Vitamin K than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Snacks, KRAFT, CORNNUTS, plain:

• Boiled Chopped Frozen Broccoli has 3.7 times more Calcium and 69.8 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 3.4 times more Copper, 2.7 times more Iron, 8.7 times more Magnesium, 2 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium, 21.1 times more Selenium, 51.3 times more Sodium and 6.4 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled Chopped Frozen Broccoli has 2.4 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 15.9 times more Energy, 130.3 times more Fat, 135 times more Saturated Fat, 1.4 times more Omega 3, 231.5 times more Omega 6, 13.4 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.