Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.56% 103kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	209% 272g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	31.4% 22.8g	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	4.54% 3.3g	11% 7.86g	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	% 2.98g	% 6.83g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	51% 19.4g	38g per day for Men 19-50 years
Protein	20% 11g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	23% 206μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	49.5% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	52.2% 0.68mg	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	66.5% 266μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	12% 10.7mg	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	32.3% 4.84mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	152% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	22.2% 222mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	108% 0.97mg	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	40% 3.2mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	170% 3.9mg	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	28.3% 198mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	556% 8335mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.68% 25.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Seasoned Dry Bread Crumbs :

• Frozen Chopped Broccoli, Unprepared has 5.2 times more Vitamin A, 20.9 times more Vitamin C, 4.7 times more Vitamin E and 1.8 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 18.1 times more Vitamin B1, 4.3 times more Vitamin B2, 13.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Seasoned Dry Bread Crumbs :

• Frozen Chopped Broccoli, Unprepared has 14.4 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3.3 times more Calcium, 6.4 times more Copper, 6.1 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 3.5 times more Phosphorus, 8.8 times more Selenium, 87.5 times more Sodium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Seasoned Grated Dry Bread Crumbs have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Seasoned Grated Dry Bread Crumbs contain 14.7 times more Energy, 18.9 times more Fat, 31.6 times more Saturated Fat, 2.1 times more Omega 3, 67.2 times more Omega 6, 14.3 times more Carbohydrate, 4.3 times more Sugars, 2.4 times more Fructose, 1.6 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.