Comparing Nutrients in 14 ounces Frostings, vanilla, creamy, ready-to-eat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frostings, vanilla, creamy, ready-to-eat	Boiled Broccoli	Recommended Dietary Allowance
Energy	57.2% 1659kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	66.4% 64.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	22% 28.5g	130g per day for Men 19-50 years
Sugars	345% 250g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	0% 0g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, ready-to-eat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	7.94% 31.8μg	107% 429μg	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	0% 0mg	286% 258mg	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	40.5% 6.07mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.6μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, ready-to-eat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	7.94% 0.64mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	33.5% 0.77mg	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	10.2% 71.4mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.6% 60g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frostings, vanilla, creamy, ready-to-eat vs Boiled Broccoli:

• Frostings, vanilla, creamy, ready-to-eat have 2.5 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 6.3 times more Vitamin B1, 2.5 times more Vitamin B3, 11.2 times more Vitamin B5, more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C and 10.9 times more Vitamin K than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat and Boiled and Drained Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frostings, vanilla, creamy, ready-to-eat vs Boiled Broccoli:

• Frostings, vanilla, creamy, ready-to-eat have 4.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, more Copper, 4.2 times more Iron, 21 times more Magnesium, more Manganese, 3.7 times more Phosphorus, 8.6 times more Potassium, 16 times more Selenium, 6.4 times more Zinc and 5.9 times more Water than Frostings, vanilla, creamy, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Frostings, vanilla, creamy, ready-to-eat have 11.9 times more Energy, 39.6 times more Fat, 37.6 times more Saturated Fat, 7.6 times more Omega 3, 138.2 times more Omega 6, 9.5 times more Carbohydrate and 45.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.