Comparing Nutrients in 14 ounces Seasoned Dry Bread Crumbs VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	8.05% 5.83g	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	11% 7.86g	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	% 6.83g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	100% 56g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	39.7% 0.52mg	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	118% 472μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	177% 159mg	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	6.88% 1.03mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	72.2% 722mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	19% 0.17mg	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	244% 19.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	56% 1.3mg	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	100% 703mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	556% 8335mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Seasoned Dry Bread Crumbs versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Seasoned Dry Bread Crumbs vs Boiled Spears Frozen Broccoli:

• 14 ounces of Seasoned Dry Bread Crumbs have 17.5 times more Vitamin B1, 5.1 times more Vitamin B2, 13.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 5.1 times more Vitamin A, 14.9 times more Vitamin C, 5.1 times more Vitamin E and 1.9 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• 14 ounces of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Seasoned Dry Bread Crumbs vs Boiled Spears Frozen Broccoli:

• 14 ounces of Seasoned Dry Bread Crumbs have 3.6 times more Calcium, 5.7 times more Copper, 8.1 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, 13 times more Selenium, 87.5 times more Sodium and 4.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 14.3 times more Water than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seasoned Dry Bread Crumbs have 13.7 times more Energy, 49.8 times more Fat, 77.3 times more Saturated Fat, 5.1 times more Omega 3, 160.3 times more Omega 6, 12.8 times more Carbohydrate, 3.9 times more Sugars, 1.6 times more Fiber and 4.6 times more Protein than Boiled Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6