Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Frostings, glaze, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Frozen Broccoli Spears	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	10% 290kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	3.35% 0.57g	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	643% 837g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	1110% 804g	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	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	4.6% 0.06mg	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	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	41% 410mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	6.67% 0.06mg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	6.1% 0.14mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frostings, glaze, prepared-from-recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Frostings, glaze, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Frostings, glaze, prepared-from-recipe:

• 1 kilogram of Frozen Broccoli Spears has 14.3 times more Vitamin A, 12 times more Vitamin B1, 2.5 times more Vitamin B2, 11.8 times more Vitamin B3, 4.7 times more Vitamin B5, 29.2 times more Vitamin B6, 94 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• While 1 kg of Frostings, glaze, prepared-from-recipe contains more Vitamin B12 than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Frostings, glaze, prepared-from-recipe:

• 1 kilogram of Frozen Broccoli Spears has 2.4 times more Calcium, 6 times more Copper, 24 times more Iron, 8 times more Magnesium, 18.3 times more Manganese, 4.5 times more Phosphorus, 8.3 times more Potassium, 1.9 times more Selenium, 5.7 times more Zinc and 5.9 times more Water than Frostings, glaze, prepared-from-recipe.
• 1 kilogram of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 12.5 times more Omega 3, more Fiber and 7 times more Protein than Frostings, glaze, prepared-from-recipe.
• While 1 kg of Frostings, glaze, prepared-from-recipe contains 11.8 times more Energy, 15.6 times more Carbohydrate and 54.7 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 6 in one kilogram.