Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Frostings, glaze, prepared-from-recipe

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Frostings, glaze, prepared-from-recipe: 29.3g

Frostings, glaze, prepared-from-recipe have 11.8 times more energy per unit of mass than Frozen Broccoli Spears, which is high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Frostings, glaze, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Frozen Broccoli Spears	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.098% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.1% 0.29mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	19% 24.5g	130g per day for Men 19-50 years
Sugars	7% 5.07g	32.5% 23.6g	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	27.2% 10.3g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	22% 197μg	0.13% 1.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	0.15% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	0.071% 0.011mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	0.14% 0.002mg	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	81% 324μg	0.073% 0.29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.61% 0.015μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	262% 236mg	0% 0mg	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	31% 4.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	14% 141mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	0.2% 0.002mg	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	31% 2.5mg	0.11% 0.009mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	0.14% 0.59mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	0.18% 0.004mg	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	29% 203mg	0.54% 3.8mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	0.26% 8.8mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0.53% 0.29μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	0.16% 0.018mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.12% 4.48g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Frostings, Glaze, Prepared-from-recipe Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Frostings, glaze, prepared-from-recipe?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Frostings, glaze, prepared-from-recipe:

• 100 calories of Frozen Broccoli Spears have 167.6 times more Vitamin A, 141.1 times more Vitamin B1, 29.8 times more Vitamin B2, 139.3 times more Vitamin B3, 55.8 times more Vitamin B5, 343 times more Vitamin B6, 1105.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• 100 calories of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Frostings, glaze, prepared-from-recipe:

• 100 calories of Frozen Broccoli Spears have 28.4 times more Calcium, 70.6 times more Copper, 282.2 times more Iron, 94.1 times more Magnesium, 215 times more Manganese, 53.4 times more Phosphorus, 98 times more Potassium, 22.3 times more Selenium, 33.3 times more Sodium, 66.6 times more Zinc and 69.7 times more Water than Frostings, glaze, prepared-from-recipe.
• 100 calories of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 147 times more Omega 3, more Fiber and 81.8 times more Protein than Frostings, glaze, prepared-from-recipe.
• While 100 kcal of Frostings, glaze, prepared-from-recipe contain 1.3 times more Carbohydrate and 4.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frostings, glaze, prepared-from-recipe offer comparable quantities of Energy per 100 calories.
• 100 calories of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 6 in 100 calories.