Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Frozen Broccoli Spears	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	10% 290kcal	32.8% 950kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	13% 13g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	175% 228g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	216% 157g	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	113% 81.8g	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	% 74g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	79% 30g	184% 70g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	11.5% 0.15mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	120% 108mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	41% 410mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	59% 0.53mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	74.8% 1.72mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	5.33% 80mg	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	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Nance, canned, syrup, drained per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Nance, canned, syrup, drained:

• 1 kilogram of Frozen Broccoli Spears has 4.8 times more Vitamin B1, 5.7 times more Vitamin B2, 1.5 times more Vitamin B3, 11.7 times more Vitamin B6 and 6.3 times more Vitamin C than Nance, canned, syrup, drained.
• 1 kilogram of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Nance, canned, syrup, drained:

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Iron, 1.5 times more Manganese, 8.4 times more Phosphorus, 1.3 times more Potassium, 5.7 times more Zinc and 1.2 times more Water than Nance, canned, syrup, drained.
• While 1 kg of Nance, canned, syrup, drained contains 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Nance, canned, syrup, drained contain similar levels of Calcium and Magnesium per one kilogram.
• 1 kilogram of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 5.5 times more Protein than Nance, canned, syrup, drained.
• While 1 kg of Nance, canned, syrup, drained contains 3.3 times more Energy, 4.3 times more Carbohydrate, 10.7 times more Sugars and 2.3 times more Fiber than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Nance, canned, syrup, drained provide inadequate amounts of Protein