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Comparing Nutrients in 5 ounces Snacks, trail mix, regular, unsaltedVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, trail mix, regular, unsalted
11%
53%
36%
Boiled Broccoli
23%
9%
68%
5 oz ▼

Macro Nutrients

22.6%655kcal
Energy
1.7%49.6kcal
655 kcalvs49.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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43%41.7g
Fat
0.6%0.58g
41.7 gvs0.58 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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24.6%7.87g
Saturated Fat
0.35%0.11g
7.87 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.2%0.099g
Omega 3
10.5%0.17g
0.099 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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80%13.6g
Omega 6
0.43%0.072g
13.6 gvs0.072 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49%63.6g
Carbohydrate
7.83%10g
63.6 gvs10 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.7%1.97g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.97 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.45%1.05g
≤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]
NA gvs1.05 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.11g
NA gvs0.11 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
12.3%4.68g
NA gvs4.68 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35%19.6g
Protein
6.02%3.37g
19.6 gvs3.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0.16%1.4μg
Vitamin A
12%109μg
RAE, retinol activity equivalents
1.4 μgvs109 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
54.6%0.65mg
Vitamin B1
7.44%0.089mg
Thiamine
0.65 mgvs0.089 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.6%0.28mg
Vitamin B2
13.4%0.17mg
Riboflavin
0.28 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41.7%6.68mg
Vitamin B3
4.9%0.78mg
Niacin, nicotinic acid, niacinamide
6.68 mgvs0.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
25.4%1.27mg
Vitamin B5
17.5%0.87mg
Pantothenic acid
1.27 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.5%0.42mg
Vitamin B6
22%0.28mg
Pyridoxine
0.42 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%101μg
Vitamin B9
38.3%153μg
Folates and Folic Acid
101 μgvs153 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.2%2mg
Vitamin C
102%92mg
Ascorbic acid
2 mgvs92 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
13.7%2.06mg
Tocopherols and Tocotrienols
NA mgvs2.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
167%200μg
Phytomenadione or phylloquinone
NA μgvs200 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%111mg
Calcium
5.67%56.7mg
111 mgvs56.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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155%1.4mg
Copper
9.6%0.086mg
1.4 mgvs0.086 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.14%5.67μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs5.67 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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54%4.32mg
Iron
12%0.95mg
4.32 mgvs0.95 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53.3%224mg
Magnesium
7.1%29.8mg
224 mgvs29.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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63.7%1.47mg
Manganese
12%0.27mg
1.47 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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70%489mg
Phosphorus
13.6%95mg
489 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28.6%971mg
Potassium
12.2%415mg
971 mgvs415 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
4.12%2.27μg
NA μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.94%14mg
Sodium
3.87%58mg
14 mgvs58 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.5%4.56mg
Zinc
5.8%0.64mg
4.56 mgvs0.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%13g
Water
3.4%127g
13 gvs127 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Snacks, trail mix, regular, unsalted vs Boiled Broccoli:
Comparing minerals per 5 ounces for Snacks, trail mix, regular, unsalted vs Boiled Broccoli:
Comparison of macro-nutrients per 5 ounces:



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