Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Mammy-apple

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Frozen Broccoli Spears	Mammy-apple	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.84% 0.31g	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	38% 49.6g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	31.3% 12g	38g per day for Men 19-50 years
Protein	21.7% 12g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Mammy-apple	Recommended Dietary Allowance
Vitamin A	25% 226μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	30.5% 0.4mg	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	14% 55.6μg	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	61.7% 55.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Mammy-apple	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	38% 0.34mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Mammy-apple per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Mammy-apple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Mammy-apple:

• 14 ounces of Frozen Broccoli Spears have 4.8 times more Vitamin A, 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9 and 4.9 times more Vitamin C than Mammy-apple.
• Both Frozen Broccoli Spears and Mammy-apple provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Mammy-apple have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Broccoli Spears as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Mammy-apple:

• 14 ounces of Frozen Broccoli Spears have 3.7 times more Calcium, 5.4 times more Phosphorus, 5.3 times more Potassium, 3.2 times more Selenium and 3.4 times more Zinc than Mammy-apple.
• While 14 oz of Raw Mammy-apple contain 2.4 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Mammy-apple contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have more Omega 3 and 6.1 times more Protein than Mammy-apple.
• While 14 oz of Raw Mammy-apple contain 2.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Mammy-apple offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Mammy-apple provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Mammy-apple provide inadequate amounts of Energy and Omega 6 in 14 ounces.