Comparing Nutrients in 14 ounces Toppings, nuts in syrup VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toppings, nuts in syrup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	61.3% 1778kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	600% 9.6g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	264% 45g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 231g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	201% 146g	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	24% 9.13g	31.3% 12g	38g per day for Men 19-50 years
Protein	32% 18g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	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	25.8% 103μg	55.6% 222μg	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	1.32% 1.2mg	177% 159mg	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	6.1% 0.91mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	15% 0.13mg	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	52% 4.17mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	38.5% 0.89mg	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	67% 468mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toppings, nuts in syrup vs Cooked Chopped Frozen Broccoli:

• Toppings, nuts in syrup have 3.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 2.2 times more Vitamin B9, 133.7 times more Vitamin C, 5.7 times more Vitamin E and 97.9 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Toppings, nuts in syrup as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toppings, nuts in syrup vs Cooked Chopped Frozen Broccoli:

• Toppings, nuts in syrup have 15.9 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 5.4 times more Manganese, 2.4 times more Phosphorus, 3 times more Selenium, 3.8 times more Sodium and 3.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.2 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled Chopped Frozen Broccoli have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toppings, nuts in syrup have 16 times more Energy, 183.3 times more Fat, 108.9 times more Saturated Fat, 57.6 times more Omega 3, 869.2 times more Omega 6, 10.9 times more Carbohydrate, 25 times more Sugars and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Fiber than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.