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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Frozen Broccoli Spears	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	3.97% 115kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	16.3% 21.2g	161% 209g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	26% 9.92g	38g per day for Men 19-50 years
Protein	21.7% 12g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	16.3% 163mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.7% 359g	2.25% 83.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Frostings, coconut-nut, ready-to-eat:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 2.1 times more Vitamin B1, 6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, 47 times more Vitamin B9, 341.5 times more Vitamin C, 1.2 times more Vitamin E and 26 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• 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 Broccoli Spears 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 Broccoli Spears vs Frostings, coconut-nut, ready-to-eat:

• 14 ounces of Frozen Broccoli Spears have 3.2 times more Calcium, 1.3 times more Iron, 1.3 times more Potassium and 4.3 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 3.5 times more Copper, 2.6 times more Manganese, 1.3 times more Selenium and 9.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frostings, coconut-nut, ready-to-eat contain similar levels of Magnesium, Phosphorus 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 Broccoli Spears have 2 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 14.9 times more Energy, 70.6 times more Fat, 166 times more Saturated Fat, 83.1 times more Omega 6, 9.9 times more Carbohydrate and 27.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Omega 3 and Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6