Comparing Nutrients in 14 ounces Fuyu VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fuyu	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	16% 460kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.8g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	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	13.4% 17.4g	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	63.2% 35.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Fuyu	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	52% 0.62mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	28.8% 115μg	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	0.88% 0.79mg	301% 271mg	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	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

	Fuyu	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18.3% 183mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	98% 7.86mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	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	41.4% 290mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	760% 11403mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.5% 278g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fuyu vs Frozen Broccoli Spears:

• Salted and Fermented Tofu has 2.2 times more Vitamin B1 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 3.2 times more Vitamin B9 and 341.5 times more Vitamin C than Salted and Fermented Tofu.
• Both Salted and Fermented Tofu and Frozen Broccoli Spears have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Salted and Fermented Tofu as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fuyu vs Frozen Broccoli Spears:

• Salted and Fermented Tofu has 10.4 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 4.6 times more Manganese, 1.2 times more Phosphorus, 9.1 times more Selenium, 169 times more Sodium and 4.6 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.3 times more Potassium and 1.3 times more Water than Salted and Fermented Tofu.
• Both Salted and Fermented Tofu and Frozen Broccoli Spears have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Salted and Fermented Tofu has 4 times more Energy, 23.5 times more Fat, 22.3 times more Saturated Fat, 4.3 times more Omega 3, 107.6 times more Omega 6 and 2.9 times more Protein than Frozen Broccoli Spears.
• Both Salted and Fermented Tofu and Frozen Broccoli Spears have similar amounts of Carbohydrate per 14 oz.
• Both Salted and Fermented Tofu as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.