Comparing Nutrients in 100 grams Broccoli VS Pretzels, soft

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pretzels, soft	10%	8%	82%

Macro Nutrients

	Broccoli	Pretzels, soft	Recommended Dietary Allowance
Energy	1.17% 34kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.34% 0.25g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pretzels, soft	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.54% 0.02mg	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	15.8% 63μg	6% 24μg	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	99% 89.2mg	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	5.2% 0.78mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pretzels, soft	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	14% 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	9.13% 0.73mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	NA	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	9.43% 66mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Pretzels, soft:

• Raw Broccoli has more Vitamin A, 8.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 37.6 times more Vitamin K than Pretzels, soft.
• While Pretzels, soft contain 5.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Pretzels, soft have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Pretzels, soft:

• Raw Broccoli has 2 times more Calcium, 3.6 times more Potassium and 6 times more Water than Pretzels, soft.
• While Pretzels, soft contain 2.6 times more Copper, 5.4 times more Iron, 6.9 times more Selenium, 6.2 times more Sodium and 2.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Pretzels, soft have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 6.8 times more Sugars and 1.5 times more Fiber than Pretzels, soft.
• While Pretzels, soft contain 9.9 times more Energy, 8.4 times more Fat, 6.1 times more Saturated Fat, 18.2 times more Omega 6, 10.5 times more Carbohydrate and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Pretzels, soft have similar amounts of Omega 3 per 100 g.
• Both Raw Broccoli as well as Pretzels, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.