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Comparing Nutrients in 14 ounces Frozen Chopped BroccoliVS Seasoned Dry Bread Crumbs

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli
34%
8%
58%
Seasoned Dry Bread Crumbs
15%
13%
72%
14 oz ▼

Macro Nutrients

3.56%103kcal
Energy
52.4%1520kcal
103 kcalvs1520 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.15g
Fat
22.4%21.7g
1.15 gvs21.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.17g
Saturated Fat
17.3%5.52g
0.17 gvs5.52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26%0.42g
Omega 3
53.6%0.86g
0.42 gvs0.86 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.72%0.12g
Omega 6
48.7%8.27g
0.12 gvs8.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
1.37%3.97mg
0 mgvs3.97 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.6%19g
Carbohydrate
209%272g
19 gvs272 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.4%5.36g
Sugars
31.4%22.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.36 gvs22.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.54%3.3g
Fructose
11%7.86g
≤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]
3.3 gvs7.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.98g
Glucose
%6.83g
2.98 gvs6.83 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g
Fiber
51%19.4g
12 gvs19.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
100%56g
11 gvs56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

23%206μg
Vitamin A
4.4%39.7μg
RAE, retinol activity equivalents
206 μgvs39.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.5%0.21mg
Vitamin B1
318%3.8mg
Thiamine
0.21 mgvs3.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.3%0.38mg
Vitamin B2
127%1.65mg
Riboflavin
0.38 mgvs1.65 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
153%24.5mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs24.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22%1.1mg
Vitamin B5
49.5%2.47mg
Pantothenic acid
1.1 mgvs2.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.7%0.52mg
Vitamin B6
52.2%0.68mg
Pyridoxine
0.52 mgvs0.68 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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66.5%266μg
Vitamin B9
118%472μg
Folates and Folic Acid
266 μgvs472 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
58%1.4μg
Cobalamin
0 μgvs1.4 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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249%224mg
Vitamin C
12%10.7mg
Ascorbic acid
224 mgvs10.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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32.3%4.84mg
Vitamin E
6.88%1.03mg
Tocopherols and Tocotrienols
4.84 mgvs1.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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268%322μg
Vitamin K
152%183μg
Phytomenadione or phylloquinone
322 μgvs183 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

22.2%222mg
Calcium
72.2%722mg
222 mgvs722 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.8%0.15mg
Copper
108%0.97mg
0.15 mgvs0.97 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg
Iron
244%19.5mg
3.2 mgvs19.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
43.5%183mg
71.4 mgvs183 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.7%1.17mg
Manganese
170%3.9mg
1.17 mgvs3.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.3%198mg
Phosphorus
100%703mg
198 mgvs703 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.7%841mg
Potassium
27%917mg
841 mgvs917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg
Selenium
178%98μg
11 μgvs98 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.35%95mg
Sodium
556%8335mg
95 mgvs8335 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.3%1.9mg
Zinc
51.6%5.68mg
1.9 mgvs5.68 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.8%363g
Water
0.68%25.2g
363 gvs25.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Seasoned Dry Bread Crumbs :
Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Seasoned Dry Bread Crumbs :
Comparison of macro-nutrients per 14 ounces:



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