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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Frozen Broccoli Spears	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10% 290kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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% 53.5g	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	54.6% 30.6g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	41% 410mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	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	11.3% 170mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.7% 63.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Seasoned Dry Bread Crumbs :

• 1 kilogram of Frozen Broccoli Spears has 5.7 times more Vitamin A, 25.3 times more Vitamin C, 5.2 times more Vitamin E and 2.2 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 13.3 times more Vitamin B1, 3.6 times more Vitamin B2, 13.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seasoned Dry Bread Crumbs provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 14.3 times more Water than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 4.4 times more Calcium, 6.8 times more Copper, 6.8 times more Iron, 2.9 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 13 times more Selenium, 123.5 times more Sodium and 4.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seasoned Dry Bread Crumbs contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Seasoned Grated Dry Bread Crumbs contains 13.2 times more Energy, 16.1 times more Fat, 26.8 times more Saturated Fat, 1.7 times more Omega 3, 56.3 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 Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6