Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	3.97% 115kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	94% 122g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	108% 78g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	21.7% 12g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	25% 226μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	12.2% 0.16mg	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	93% 373μg	16% 63.5μg	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	301% 271mg	9.7% 8.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.36mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	16.3% 163mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	31.3% 0.28mg	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	35.7% 2.86mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	22.4% 0.52mg	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	33.5% 234mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.7% 359g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Desserts, apple crisp, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Frozen Broccoli Spears have 2 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 4.4 times more Vitamin B6, 5.9 times more Vitamin B9, 31 times more Vitamin C, 3.6 times more Vitamin E and 24.7 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 1.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Frozen Broccoli Spears have 2 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium, 1.9 times more Zinc and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 2 times more Copper, 1.8 times more Selenium and 20.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Desserts, apple crisp, prepared-from-recipe contain similar levels of Calcium and Iron per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.8 times more Omega 3, 2.1 times more Fiber and 1.7 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 5.6 times more Energy, 10.1 times more Fat, 13.2 times more Saturated Fat, 29.1 times more Omega 6, 5.8 times more Carbohydrate and 13.4 times more Sugars than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6