Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	1% 29kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	60.5% 10.3g	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	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	4.14% 3g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	5.54% 0.072mg	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	9.5% 38μg	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	0.33% 0.3mg	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	9% 1.35mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	15% 0.13mg	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	9% 0.72mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	55.3% 1.27mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	9.65% 328mg	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	1.13% 17mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.069% 2.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, oriental mix, rice-based per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Snacks, oriental mix, rice-based:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9, 227.7 times more Vitamin C and 42.3 times more Vitamin K than Snacks, oriental mix, rice-based.
• While 100 g of Snacks, oriental mix, rice-based contain 4.3 times more Vitamin B1, 6.7 times more Vitamin B3, 2 times more Vitamin B5 and 4.1 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Snacks, oriental mix, rice-based:

• 100 grams of Frozen Broccoli Spears have 35.5 times more Water than Snacks, oriental mix, rice-based.
• While 100 g of Snacks, oriental mix, rice-based contain 1.3 times more Calcium, 3.7 times more Copper, 3.4 times more Iron, 7.4 times more Magnesium, 5 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 4.3 times more Selenium, 24.3 times more Sodium and 7.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, oriental mix, rice-based contain 17.4 times more Energy, 75.2 times more Fat, 72.8 times more Saturated Fat, 2.5 times more Omega 3, 278 times more Omega 6, 9.6 times more Carbohydrate, 2 times more Sugars, 4.4 times more Fiber and 5.7 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6