Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Rye

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rye	12%	4%	84%

Macro Nutrients

	Frozen Broccoli Spears	Rye	Recommended Dietary Allowance
Energy	10% 290kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	38.8% 6.6g	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	584% 759g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	79% 30g	397% 151g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rye	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	226% 2.94mg	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	95% 380μg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rye	Recommended Dietary Allowance
Calcium	41% 410mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	408% 3.67mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	1120% 25.8mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Rye per 1 kg

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

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

• 1 kilogram of Frozen Broccoli Spears has 57 times more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 17.2 times more Vitamin K than Rye.
• While 1 kg of Rye grain contains 4.4 times more Vitamin B1, 2.2 times more Vitamin B2, 9.2 times more Vitamin B3, 6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 kilogram of Rye have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Rye grain have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Calcium and 8.5 times more Water than Rye.
• While 1 kg of Rye grain contains 10.2 times more Copper, 3.7 times more Iron, 6.9 times more Magnesium, 10.1 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium, 7.3 times more Selenium and 7.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.5 times more Sugars than Rye.
• While 1 kg of Rye grain contains 11.7 times more Energy, 17.8 times more Omega 6, 14.2 times more Carbohydrate, 5 times more Fiber and 3.4 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Rye offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6