Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Oil, pam cooking spray, original

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oil, pam cooking spray, original	0%	89%	11%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oil, pam cooking spray, original	Recommended Dietary Allowance
Energy	3.83% 111kcal	108% 3143kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	322% 312g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	62.3% 20g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1784% 28.5g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	349% 59.4g	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	63% 82g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	0% 0g	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	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oil, pam cooking spray, original	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	0% 0mg	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% 0μg	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% 0mg	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	0% 0mg	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	Oil, pam cooking spray, original	Recommended Dietary Allowance
Calcium	13% 131mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.012% 0.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Oil, pam cooking spray, original per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Oil, pam cooking spray, original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Oil, pam cooking spray, original:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oil, pam cooking spray, original.
• 14 ounces of Oil, pam cooking spray, original have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Oil, pam cooking spray, original have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Oil, pam cooking spray, original:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Zinc and 824.7 times more Water than Oil, pam cooking spray, original.
• While 14 oz of Oil, pam cooking spray, original contain 5.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• 14 ounces of Oil, pam cooking spray, original lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Oil, pam cooking spray, original lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Sugars, more Fiber and 11.9 times more Protein than Oil, pam cooking spray, original.
• While 14 oz of Oil, pam cooking spray, original contain 28.3 times more Energy, 655.8 times more Fat, 279.2 times more Saturated Fat, 171.2 times more Omega 3, 1150.4 times more Omega 6 and 3.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Oil, pam cooking spray, original provide inadequate amounts of Fiber and Protein