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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	3.56% 103kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	9.12% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	21% 3.54g	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	200% 261g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	20% 11g	154% 86.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Spaghetti, protein-fortified, dry, 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	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	190% 30.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	54.3% 0.71mg	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	276% 1103μg	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, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	22.2% 222mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	123% 1.1mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	157% 3.6mg	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	92% 647mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.99% 36.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Spaghetti, protein-fortified, dry, 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, dry, 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, dry, enriched (n x 6.25):

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A and more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 22.4 times more Vitamin B1, 4.9 times more Vitamin B2, 16.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Spaghetti, protein-fortified, dry, 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, dry, 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, dry, enriched (n x 6.25):

• 14 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium and 9.9 times more Water than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 7.3 times more Copper, 5.1 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus and 3.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 14.4 times more Energy, 7.7 times more Fat, 28.8 times more Omega 6, 13.7 times more Carbohydrate and 7.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6