Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	3.56% 103kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2% 0.34g	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	94% 123g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	NA	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	21% 7.94g	38g per day for Men 19-50 years
Protein	20% 11g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	19.5% 0.25mg	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	81.4% 325μg	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% 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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	22.2% 222mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	37% 0.33mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	72% 1.66mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.8% 363g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 5.6 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 14 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium, 5 times more Potassium and 1.5 times more Water than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.2 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese and 9 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Iron, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 11.7 times more Omega 3 and 1.5 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 6.3 times more Energy, 6.5 times more Carbohydrate and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 14 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 6 in 14 ounces.