Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Frozen Broccoli Spears	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	3.97% 115kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	14.4% 4.6g	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	25.4% 4.3g	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	142% 185g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	51% 37g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	21.7% 12g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rolls, hamburger, whole grain white, calcium-fortified	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	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	31.8% 0.41mg	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	139% 556μg	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% 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	35.7% 5.36mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	16.3% 163mg	92% 925mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	79% 0.71mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	160% 3.68mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	135% 2032mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	9.7% 359g	4.15% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Rolls, hamburger, whole grain white, calcium-fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Rolls, hamburger, whole grain white, calcium-fortified 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, whole grain white, calcium-fortified:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 4.1 times more Vitamin E and 20.3 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 7.3 times more Vitamin B1, 2.8 times more Vitamin B2, 10.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• 14 ounces of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Frozen Broccoli Spears have 1.3 times more Potassium and 2.3 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 5.7 times more Calcium, 5 times more Copper, 3.6 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 7.4 times more Selenium, 30.1 times more Sodium and 6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.3 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 8.8 times more Energy, 10.3 times more Fat, 22.4 times more Saturated Fat, 29.4 times more Omega 6, 8.7 times more Carbohydrate, 6.3 times more Sugars and 3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6