Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Frostings, glaze, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	3.83% 111kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	255% 332g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	440% 319g	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	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	0.97% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	1.83% 0.024mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	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	35% 5.24mg	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

	Cooked Chopped Frozen Broccoli	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	13% 131mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	2.65% 0.024mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	2.4% 0.056mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.64% 60.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frostings, glaze, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Frostings, glaze, prepared-from-recipe 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, glaze, prepared-from-recipe:

• 14 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 9.2 times more Vitamin B1, 1.8 times more Vitamin B2, 11.7 times more Vitamin B3, 5.4 times more Vitamin B5, 21.7 times more Vitamin B6, 56 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• While 14 oz of Frostings, glaze, prepared-from-recipe contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Frostings, glaze, prepared-from-recipe:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Calcium, 5.7 times more Copper, 20.3 times more Iron, 6.5 times more Magnesium, 15.9 times more Manganese, 3.8 times more Phosphorus, 4.7 times more Potassium, 4.7 times more Zinc and 5.9 times more Water than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Frostings, glaze, prepared-from-recipe lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.2 times more Omega 3, more Fiber and 7 times more Protein than Frostings, glaze, prepared-from-recipe.
• While 14 oz of Frostings, glaze, prepared-from-recipe contain 12.2 times more Energy, 15.6 times more Carbohydrate and 54.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 6 in 14 ounces.