Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	3.83% 111kcal	75.4% 2187kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	120% 38.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	108% 18.4g	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	138% 179g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	4.05% 2.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Puff pastry, frozen, ready-to-bake	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	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	6.4% 0.083mg	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	77.4% 310μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	53.2% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	50.3% 0.45mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	84.2% 1.94mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Puff pastry, frozen, ready-to-bake per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 5.5 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 7.2 times more Vitamin B1, 3.5 times more Vitamin B2, 9.1 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Calcium, 2.3 times more Potassium and 10.7 times more Water than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 3.4 times more Copper, 4.2 times more Iron, 2.2 times more Manganese, 34.6 times more Selenium, 22.6 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Puff pastry, frozen, ready-to-bake contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 19.7 times more Energy, 317.5 times more Fat, 535.7 times more Saturated Fat, 5.9 times more Omega 3, 357.3 times more Omega 6, 8.4 times more Carbohydrate and 2.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6