Comparing Nutrients in 1 kilogram Frostings, vanilla, creamy, dry mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, dry mix	0%	10%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frostings, vanilla, creamy, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	141% 4100kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	722% 938g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	79% 30g	38g per day for Men 19-50 years
Protein	5.36% 3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.063% 0.01mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.07mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	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	0% 0μg	168% 670μg	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	0% 0mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	42.2% 0.38mg	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	0% 0mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	128% 2.94mg	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	5.7% 40mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.19% 7g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frostings, vanilla, creamy, dry mix vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin B1, 48 times more Vitamin B2, 470 times more Vitamin B3, 39.9 times more Vitamin B5, 130 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Frostings, vanilla, creamy, dry mix.
• Both Frostings, vanilla, creamy, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Frostings, vanilla, creamy, dry mix vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, more Iron, 9 times more Magnesium, 24.5 times more Manganese, 12.5 times more Phosphorus, 30.3 times more Potassium, 3.5 times more Selenium, 1.8 times more Sodium, 48 times more Zinc and 130.7 times more Water than Frostings, vanilla, creamy, dry mix.
• Both Frostings, vanilla, creamy, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, vanilla, creamy, dry mix have 15.8 times more Energy, 16.9 times more Fat and 19.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 30 times more Fiber and 9.4 times more Protein than Frostings, vanilla, creamy, dry mix.
• Both Frostings, vanilla, creamy, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.