Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Frozen Broccoli Spears	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	3.97% 115kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	192% 250g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	191% 138g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	21.7% 12g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	25% 226μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	6.1% 0.079mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	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	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	16.3% 163mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	153% 1.4mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	64% 1.47mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	92% 1373mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.7% 359g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Syrups, chocolate, fudge-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Syrups, chocolate, fudge-type:

• 14 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 8.8 times more Vitamin B6, 23.5 times more Vitamin B9, 341.5 times more Vitamin C and 40.6 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 and 1.9 times more Vitamin E than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 14 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Syrups, chocolate, fudge-type:

• 14 ounces of Frozen Broccoli Spears have 4.2 times more Water than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 9.7 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 20.4 times more Sodium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Syrups, chocolate, fudge-type contain similar levels of Calcium, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 5.2 times more Omega 3 than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 12.1 times more Energy, 26.2 times more Fat, 76.5 times more Saturated Fat, 11.8 times more Carbohydrate, 23.7 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Syrups, chocolate, fudge-type offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 14 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in 14 ounces.