Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	1% 29kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	95% 16g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.37% 0.27g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	7.9% 3g	10.5% 4g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	13% 0.17mg	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	23.5% 94μg	2% 8μg	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	76% 68.3mg	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	9% 1.35mg	48.2% 7.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	5.25% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	4.1% 41mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52μg	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	9% 0.72mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	14.5% 0.33mg	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	8.43% 59mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.029% 1.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, corn-based, extruded, chips, plain per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Snacks, corn-based, extruded, chips, plain:

• 100 grams of Frozen Broccoli Spears have 19 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 11.8 times more Vitamin B9, more Vitamin C and 16.1 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• While 100 g of Snacks, corn-based, extruded, chips, plain contain 1.8 times more Vitamin B3 and 5.4 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Snacks, corn-based, extruded, chips, plain:

• 100 grams of Frozen Broccoli Spears have 1.7 times more Potassium and 84.6 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 100 g of Snacks, corn-based, extruded, chips, plain contain 3.4 times more Calcium, 2.8 times more Copper, 1.7 times more Iron, 4.5 times more Magnesium, 1.3 times more Manganese, 3.3 times more Phosphorus, 4 times more Selenium, 30.2 times more Sodium and 3.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• While 100 g of Snacks, corn-based, extruded, chips, plain contain 18.6 times more Energy, 98.1 times more Fat, 83.3 times more Saturated Fat, 2.2 times more Omega 3, 436.1 times more Omega 6, 10.7 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6