Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	3.83% 111kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	71.8% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	161% 209g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	219% 159g	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	31.3% 12g	26% 9.92g	38g per day for Men 19-50 years
Protein	22% 12.3g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	14.3% 0.19mg	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	55.6% 222μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0.88% 0.79mg	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	35% 5.24mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	13% 131mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	55% 0.5mg	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	30.3% 2.42mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	116% 2.67mg	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	27.8% 194mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.73% 360g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frostings, coconut-nut, ready-to-eat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Frostings, coconut-nut, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Frostings, coconut-nut, ready-to-eat:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 28 times more Vitamin B9, 200.5 times more Vitamin C, 1.2 times more Vitamin E and 22.6 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• 14 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Frostings, coconut-nut, ready-to-eat:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium and 4.3 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 3.7 times more Copper, 1.5 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium, 14.5 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frostings, coconut-nut, ready-to-eat contain similar levels of Iron per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 15.5 times more Energy, 200 times more Fat, 479.5 times more Saturated Fat, 3.2 times more Omega 3, 236.5 times more Omega 6, 9.9 times more Carbohydrate and 27.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6