Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	9.66% 280kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	527% 685g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	79% 57.4g	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	27.3% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	129% 49g	38g per day for Men 19-50 years
Protein	55.4% 31g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	132% 1.7mg	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	75% 300μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	30% 27mg	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	88% 13mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	51% 510mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	271% 2.44mg	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	76.3% 6.1mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	428% 9.84mg	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	78.6% 550mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	449% 247μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Seasoned Dry Bread Crumbs per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 1 kilogram of Boiled Spears Frozen Broccoli has 5.1 times more Vitamin A, 14.9 times more Vitamin C, 5.1 times more Vitamin E and 1.9 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 17.5 times more Vitamin B1, 5.1 times more Vitamin B2, 13.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 1 kilogram of Boiled Spears Frozen Broccoli has 14.3 times more Water than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 3.6 times more Calcium, 5.7 times more Copper, 8.1 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, 13 times more Selenium, 87.5 times more Sodium and 4.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Seasoned Grated Dry Bread Crumbs contains 13.7 times more Energy, 49.8 times more Fat, 77.3 times more Saturated Fat, 5.1 times more Omega 3, 160.3 times more Omega 6, 12.8 times more Carbohydrate, 3.9 times more Sugars, 1.6 times more Fiber and 4.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6