Comparing Nutrients in 14 ounces Boiled Broccoli VS Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0% 0g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	8.32% 6.03g	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	4.05% 2.94g	1.86% 1.35g	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	% 1.94g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.78g	g per day for Men 19-50 years
Fiber	34.5% 13g	0% 0g	38g per day for Men 19-50 years
Protein	17% 9.45g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	107% 429μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	46% 41.3mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	8.82% 353μg	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	33.2% 2.66mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	0% 0mg	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	38% 266mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	1.3% 43.7mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• Boiled and Drained Broccoli has 6.2 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 14 ounces for Boiled Broccoli vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• Boiled and Drained Broccoli has more Calcium, more Copper, 21 times more Magnesium, more Manganese, more Phosphorus, 26.6 times more Potassium and 4.1 times more Sodium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• While Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops contain 22.2 times more Fluoride than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have similar amounts of Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.7 times more Energy, 1.4 times more Carbohydrate, 2.2 times more Fructose, more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Boiled and Drained Broccoli and Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have similar amounts of Sugars per 14 oz.
• Both Boiled and Drained Broccoli as well as Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.