Comparing Nutrients in 100 grams Broccoli VS Snacks, trail mix, tropical

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, trail mix, tropical	6%	35%	59%

Macro Nutrients

	Broccoli	Snacks, trail mix, tropical	Recommended Dietary Allowance
Energy	1.17% 34kcal	15.2% 442kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	30% 5.12g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	5.04% 2.82g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, trail mix, tropical	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	25% 0.33mg	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	10.5% 42μg	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	8.44% 7.6mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, trail mix, tropical	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	58.7% 0.53mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	42% 0.97mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	21% 709mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Snacks, trail mix, tropical:

• Raw Broccoli has 15.5 times more Vitamin A, 1.5 times more Vitamin B9 and 11.7 times more Vitamin C than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 6.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Snacks, trail mix, tropical have similar amounts of Vitamin B2 per 100 g.
• Both Raw Broccoli as well as Snacks, trail mix, tropical have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Snacks, trail mix, tropical:

• Raw Broccoli has 9.9 times more Water than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 10.8 times more Copper, 3.6 times more Iron, 4.6 times more Magnesium, 4.6 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 2.9 times more Sodium and 2.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, trail mix, tropical have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.6 times more Omega 3 than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 13 times more Energy, 46.2 times more Fat, 74.4 times more Saturated Fat, 104.5 times more Omega 6, 9.9 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, trail mix, tropical have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.