Comparing Nutrients in 14 ounces Frostings, white, fluffy, dry mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, white, fluffy, dry mix	2%	0%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frostings, white, fluffy, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	50.8% 1472kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frostings, white, fluffy, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	39.7% 0.52mg	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	2.98% 12μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, white, fluffy, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	16.8% 0.15mg	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	4.47% 0.36mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	50.7% 1.17mg	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	3.97% 27.8mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.2% 7.54g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frostings, white, fluffy, dry mix vs Frozen Chopped Broccoli:

• Frostings, white, fluffy, dry mix have 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 53 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B5, 130 times more Vitamin B6, 22.3 times more Vitamin B9 and more Vitamin C than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Frostings, white, fluffy, dry mix vs Frozen Chopped Broccoli:

• Frostings, white, fluffy, dry mix have 1.5 times more Selenium and 9.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 9 times more Iron, 6 times more Magnesium, 42 times more Manganese, 7.1 times more Phosphorus, 1.8 times more Potassium, 48 times more Zinc and 48.1 times more Water than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frostings, white, fluffy, dry mix have 14.3 times more Energy and 19.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Fiber than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 14 oz.
• Both Frostings, white, fluffy, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.