Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Frozen Broccoli Spears	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	3.97% 115kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	37.3% 6.33g	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	153% 199g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	40% 29g	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	13.6% 9.9g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	19% 7.14g	38g per day for Men 19-50 years
Protein	21.7% 12g	69.2% 38.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rolls, hamburger or hotdog, plain	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	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	19.2% 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	93% 373μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	5.73% 5.16mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	16.3% 163mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	48% 0.43mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	88.4% 2.03mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	9.7% 359g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Rolls, hamburger or hotdog, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Rolls, hamburger or hotdog, plain:

• 14 ounces of Frozen Broccoli Spears have 2 times more Vitamin A, 2.8 times more Vitamin B6, 52.5 times more Vitamin C, 5 times more Vitamin E and 21.1 times more Vitamin K than Rolls, hamburger or hotdog, plain.
• While 14 oz of Rolls, hamburger or hotdog, plain contain 7.5 times more Vitamin B1, 2.6 times more Vitamin B2, 9 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 14 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Rolls, hamburger or hotdog, plain:

• 14 ounces of Frozen Broccoli Spears have 2 times more Potassium and 2.6 times more Water than Rolls, hamburger or hotdog, plain.
• While 14 oz of Rolls, hamburger or hotdog, plain contain 3.5 times more Calcium, 3 times more Copper, 4.8 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 14.3 times more Selenium, 29.1 times more Sodium and 2.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.7 times more Fiber than Rolls, hamburger or hotdog, plain.
• While 14 oz of Rolls, hamburger or hotdog, plain contain 9.6 times more Energy, 11.5 times more Fat, 16.2 times more Saturated Fat, 1.5 times more Omega 3, 43.1 times more Omega 6, 9.4 times more Carbohydrate, 5 times more Sugars and 3.2 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6