Comparing Nutrients in 7 ounces Snacks, trail mix, regular, unsaltedVS Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, trail mix, regular, unsalted

11%

53%

36%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Snacks, trail mix, regular, unsaltedvs Broccoli

31.6%917kcal

Energy

2.33%67.5kcal

917 kcalvs67.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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60%58.3g

Fat

0.76%0.73g

58.3 gvs0.73 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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34.4%11g

Saturated Fat

0.71%0.23g

11 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.7%0.14g

Omega 3

7.8%0.13g

0.14 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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112%19g

Omega 6

0.57%0.097g

19 gvs0.097 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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68.5%89g

Carbohydrate

10%13g

89 gvs13 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

4.65%3.37g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs3.37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.86%1.35g

≤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 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.97g

NA gvs0.97 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.2g

NA gvs0.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

13.6%5.16g

NA gvs5.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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49%27.4g

Protein

10%5.6g

27.4 gvs5.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snacks, trail mix, regular, unsaltedvs Broccoli

0.22%2μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

2 μgvs61.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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76.4%0.92mg

Vitamin B1

11.7%0.14mg

Thiamine

0.92 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.2%0.39mg

Vitamin B2

18%0.23mg

Riboflavin

0.39 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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58.4%9.35mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

9.35 mgvs1.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35.5%1.78mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

1.78 mgvs1.14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.5%0.59mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.59 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35.2%141μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

141 μgvs125 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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3.1%2.78mg

Vitamin C

197%177mg

Ascorbic acid

2.78 mgvs177 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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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Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

NA mgvs1.55 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, trail mix, regular, unsaltedvs Broccoli

15.5%155mg

Calcium

9.33%93mg

155 mgvs93 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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217%1.95mg

Copper

11%0.097mg

1.95 mgvs0.097 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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75.7%6.05mg

Iron

18%1.45mg

6.05 mgvs1.45 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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74.7%314mg

Magnesium

9.92%41.7mg

314 mgvs41.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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89.2%2.05mg

Manganese

18%0.42mg

2.05 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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98%685mg

Phosphorus

18.7%131mg

685 mgvs131 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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40%1359mg

Potassium

18.4%627mg

1359 mgvs627 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

9.02%4.96μg

NA μgvs4.96 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg

Sodium

4.37%65.5mg

20 mgvs65.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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58%6.4mg

Zinc

7.4%0.81mg

6.4 mgvs0.81 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.49%18.3g

Water

4.8%177g

18.3 gvs177 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Snacks, trail mix, regular, unsalted vs Broccoli:

Snacks, trail mix, regular, unsalted have 6.5 times more Vitamin B1, 1.7 times more Vitamin B2, 7.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains 31 times more Vitamin A and 63.7 times more Vitamin C than Snacks, trail mix, regular, unsalted.
Both Snacks, trail mix, regular, unsalted and Raw Broccoli have similar amounts of Vitamin B9 per 7 oz.
Both Snacks, trail mix, regular, unsalted as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, trail mix, regular, unsalted vs Broccoli:

Snacks, trail mix, regular, unsalted have 1.7 times more Calcium, 20.1 times more Copper, 4.2 times more Iron, 7.5 times more Magnesium, 4.9 times more Manganese, 5.2 times more Phosphorus, 2.2 times more Potassium and 7.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 3.3 times more Sodium and 9.7 times more Water than Snacks, trail mix, regular, unsalted.

Comparison of macro-nutrients per 7 ounces:

Snacks, trail mix, regular, unsalted have 13.6 times more Energy, 79.5 times more Fat, 48.7 times more Saturated Fat, 195.5 times more Omega 6, 6.8 times more Carbohydrate and 4.9 times more Protein than Raw Broccoli.
Both Snacks, trail mix, regular, unsalted and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
Both Snacks, trail mix, regular, unsalted as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Snacks, trail mix, regular, unsaltedVS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seedsBroccoliVS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seedsSnacks, trail mix, regular, unsaltedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Snacks, trail mix, regular, unsaltedVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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