Comparing Nutrients in 14 ounces Pectin, unsweetened, dry mix VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pectin, unsweetened, dry mix	0%	1%	99%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pectin, unsweetened, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	44.5% 1290kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	90% 34g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Pectin, unsweetened, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.12% 0.02mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	53.4% 0.69mg	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	0.99% 3.97μg	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pectin, unsweetened, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	16% 0.14mg	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	134% 10.8mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	44% 1mg	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	1.13% 7.94mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	0.82% 27.8mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Pectin, unsweetened, dry mix VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Pectin, unsweetened, dry mix versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pectin, unsweetened, dry mix vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain more Vitamin A, 9 times more Vitamin B1, 1.9 times more Vitamin B2, 92.4 times more Vitamin B3, 2.2 times more Vitamin B5, 17.5 times more Vitamin B6, 94 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• 14 ounces of Pectin, unsweetened, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Pectin, unsweetened, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pectin, unsweetened, dry mix vs Frozen Broccoli Spears:

• 14 ounces of Pectin, unsweetened, dry mix have 11.7 times more Copper, 3.8 times more Iron, 11.8 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 5.9 times more Calcium, 16 times more Magnesium, 3.7 times more Manganese, 29.5 times more Phosphorus, 35.7 times more Potassium, more Selenium and 10.4 times more Water than Pectin, unsweetened, dry mix.
• 14 ounces of Pectin, unsweetened, dry mix lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pectin, unsweetened, dry mix have 11.2 times more Energy, 16.9 times more Carbohydrate and 2.9 times more Fiber than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 8.3 times more Omega 3 and 10.2 times more Protein than Pectin, unsweetened, dry mix.
• 14 ounces of Pectin, unsweetened, dry mix provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Pectin, unsweetened, dry mix as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.