Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Energy	0.97% 28kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.12% 5.36g	64% 83.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	32.4% 23.5g	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	5% 1.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.8% 0.14mg	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	7.5% 30μg	4.75% 19μg	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	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	46.7% 0.42mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	79% 1.8mg	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	7.86% 55mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.12% 4.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, corn cakes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli versus 100 g of Snacks, corn cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Snacks, corn cakes:

• 100 grams of Boiled Spears Frozen Broccoli have 1.6 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While 100 g of Snacks, corn cakes contain 1.4 times more Vitamin A, 4.5 times more Vitamin B1, 11.2 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, corn cakes provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Snacks, corn cakes have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Snacks, corn cakes:

• 100 grams of Boiled Spears Frozen Broccoli have 2.7 times more Calcium and 19.7 times more Water than Snacks, corn cakes.
• While 100 g of Snacks, corn cakes contain 9.8 times more Copper, 2.3 times more Iron, 5.7 times more Magnesium, 5.6 times more Manganese, 2.9 times more Phosphorus, 5.2 times more Selenium, 20.3 times more Sodium and 6.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, corn cakes contain similar levels of Potassium per 100 grams.
• 100 grams of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 1.4 times more Omega 3 and 1.6 times more Fiber than Snacks, corn cakes.
• While 100 g of Snacks, corn cakes contain 13.8 times more Energy, 21.8 times more Fat, 68.5 times more Omega 6, 15.6 times more Carbohydrate, 16 times more Sugars and 2.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Snacks, corn cakes provide inadequate amounts of Omega 3