Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Molasses	0%	0%	100%

Macro Nutrients

	Frozen Broccoli Spears	Molasses	Recommended Dietary Allowance
Energy	10% 290kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	575% 747g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	1031% 747g	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	177% 128g	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	% 119g	g per day for Men 19-50 years
Sucrose	NA	% 294g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Molasses	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	161% 8.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	515% 6.7mg	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	0% 0μg	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	759% 683mg	0% 0mg	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	0% 0mg	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	Molasses	Recommended Dietary Allowance
Calcium	41% 410mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	541% 4.87mg	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	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	576% 2420mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	665% 15.3mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	5.9% 219g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Molasses per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Molasses:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.8 times more Vitamin B1, 57 times more Vitamin B2, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 1 kg of Molasses contains 2 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.8 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 kilogram of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Molasses:

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Phosphorus and 4.1 times more Water than Molasses.
• While 1 kg of Molasses contains 5 times more Calcium, 13.5 times more Copper, 6.6 times more Iron, 15.1 times more Magnesium, 6 times more Manganese, 5.9 times more Potassium, 9.4 times more Selenium and 2.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Molasses contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3, more Fiber and more Protein than Molasses.
• While 1 kg of Molasses contains 10 times more Energy, 14 times more Carbohydrate and 50.8 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Molasses provide inadequate amounts of Omega 6 in one kilogram.