Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	3.56% 103kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	71.8% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	161% 209g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	219% 159g	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	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	26% 9.92g	38g per day for Men 19-50 years
Protein	20% 11g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	14.3% 0.19mg	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	2% 7.94μg	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	249% 224mg	0.88% 0.79mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	22.2% 222mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	55% 0.5mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	116% 2.67mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.8% 363g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frostings, coconut-nut, ready-to-eat per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Frostings, coconut-nut, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Frostings, coconut-nut, ready-to-eat:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 5.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 33.5 times more Vitamin B9, 282 times more Vitamin C and 20.8 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• Both Frozen Chopped Broccoli and Frostings, coconut-nut, ready-to-eat provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Frostings, coconut-nut, ready-to-eat:

• 14 ounces of Frozen Chopped Broccoli have 4.3 times more Calcium, 1.5 times more Iron and 4.4 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 3.3 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 6.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frostings, coconut-nut, ready-to-eat contain similar levels of Magnesium, Potassium, Selenium and Zinc per 14 ounces.
• 14 ounces of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.9 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 16.7 times more Energy, 82.8 times more Fat, 196.2 times more Saturated Fat, 1.3 times more Omega 3, 99.2 times more Omega 6, 11 times more Carbohydrate and 29.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6