Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Salt	0%	0%	0%

Macro Nutrients

	Frozen Broccoli Spears	Salt	Recommended Dietary Allowance
Energy	10% 290kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0% 0g	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	0% 0g	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	0% 0g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	0% 0g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Salt	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	0% 0mg	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	Salt	Recommended Dietary Allowance
Calcium	41% 410mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	43.5% 1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	25839% 387580mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Salt per 1 kg

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

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Salt.
• 1 kilogram of Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Table Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Calcium, 2.2 times more Iron, 16 times more Magnesium, 2.6 times more Manganese, more Phosphorus, 31.3 times more Potassium, 19 times more Selenium, 3.4 times more Zinc and 452.8 times more Water than Salt.
• While 1 kg of Table Salt contains 2279.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Salt contain similar levels of Copper per one kilogram.
• 1 kilogram of Salt lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Salt.
• 1 kilogram of Salt provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Frozen Broccoli Spears as well as Table Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.