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

Macros Ratio

	Protein	Fat	Carbs
Frostings, glaze, prepared-from-recipe	1%	1%	98%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frostings, glaze, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	118% 3410kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	643% 837g	41% 53.5g	130g per day for Men 19-50 years
Sugars	1110% 804g	20.3% 14.7g	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	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Frostings, glaze, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	100% 1.3mg	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	2.5% 10μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, glaze, prepared-from-recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	37.8% 0.34mg	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	3.75% 0.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	97% 2.23mg	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	18.6% 130mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	4.13% 153g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frostings, glaze, prepared-from-recipe has more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 9.2 times more Vitamin B1, 1.8 times more Vitamin B2, 11.7 times more Vitamin B3, 5.4 times more Vitamin B5, 21.7 times more Vitamin B6, 56 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• 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
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12

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

• 1 kg of Boiled Chopped Frozen Broccoli contains 1.9 times more Calcium, 5.7 times more Copper, 20.3 times more Iron, 6.5 times more Magnesium, 15.9 times more Manganese, 3.8 times more Phosphorus, 4.7 times more Potassium, 4.7 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 and Zinc
• Both Frostings, glaze, prepared-from-recipe as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frostings, glaze, prepared-from-recipe has 12.2 times more Energy, 15.6 times more Carbohydrate and 54.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, more Fiber and 7 times more Protein than Frostings, glaze, prepared-from-recipe.
• 1 kilogram of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Fiber and Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Frostings, glaze, prepared-from-recipe as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.