Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	0.97% 28kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	66% 11.2g	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	34.5% 45g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	NA	38g per day for Men 19-50 years
Protein	5.54% 3.1g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	14% 56μg	16.3% 65μg	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	1.44% 1.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	3.3% 33mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	94% 0.84mg	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	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	46% 1.06mg	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	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 100 grams of Cooked Chopped Frozen Broccoli have 3.9 times more Vitamin A and 30.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 100 g of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 7.5 times more Vitamin B1, 2.8 times more Vitamin B2, 9.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 100 grams of Cooked Chopped Frozen Broccoli have 13.7 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 100 g of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 3.3 times more Calcium, 24.8 times more Copper, 5.6 times more Iron, 12.4 times more Magnesium, 4.8 times more Manganese, 7.9 times more Phosphorus, 4.6 times more Potassium and 11.2 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 17.3 times more Energy, 265.8 times more Fat, 338.9 times more Saturated Fat, 1.9 times more Omega 3, 862.3 times more Omega 6, 8.4 times more Carbohydrate and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6