Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, potato sticks	Recommended Dietary Allowance
Energy	0.97% 28kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	105% 18g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.3% 0.22g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, potato sticks	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	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	8.92% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	24.6% 0.32mg	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	10% 40μg	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	52.6% 47.3mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	35% 0.32mg	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	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	18.4% 0.42mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	42% 633mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, potato sticks per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli versus 100 g of Snacks, potato sticks 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, potato sticks:

• 100 grams of Boiled Spears Frozen Broccoli have more Vitamin A and 4 times more Vitamin K than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 10.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 6.9 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, potato sticks provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Snacks, potato sticks have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, potato sticks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Snacks, potato sticks:

• 100 grams of Boiled Spears Frozen Broccoli have 2.8 times more Calcium and 41.2 times more Water than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 7.3 times more Copper, 3.7 times more Iron, 3.2 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 6.9 times more Potassium, 4.3 times more Selenium, 26.4 times more Sodium and 3.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 6.7 times more Sugars than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 18.6 times more Energy, 312.7 times more Fat, 493.3 times more Saturated Fat, 1.7 times more Omega 3, 1369.2 times more Omega 6, 9.9 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, potato sticks offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6