Comparing Nutrients in 1 kilogram Frostings, vanilla, creamy, ready-to-eat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frostings, vanilla, creamy, ready-to-eat	Boiled Broccoli	Recommended Dietary Allowance
Energy	144% 4180kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	563% 9g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	415% 70.5g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 679g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	870% 631g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	0% 0g	87% 33g	38g per day for Men 19-50 years
Protein	0% 0g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, ready-to-eat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	154% 2mg	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	20% 80μg	270% 1080μg	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	721% 649mg	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	102% 15.3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, ready-to-eat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	20% 1.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	84.3% 1.94mg	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	25.7% 180mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	123% 1840mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	4.07% 151g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frostings, vanilla, creamy, ready-to-eat vs Boiled Broccoli:

• Frostings, vanilla, creamy, ready-to-eat have 2.5 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 6.3 times more Vitamin B1, 2.5 times more Vitamin B3, 11.2 times more Vitamin B5, more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C and 10.9 times more Vitamin K than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat and Boiled and Drained Broccoli have similar amounts of Vitamin E per 1 kg.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frostings, vanilla, creamy, ready-to-eat vs Boiled Broccoli:

• Frostings, vanilla, creamy, ready-to-eat have 4.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, more Copper, 4.2 times more Iron, 21 times more Magnesium, more Manganese, 3.7 times more Phosphorus, 8.6 times more Potassium, 16 times more Selenium, 6.4 times more Zinc and 5.9 times more Water than Frostings, vanilla, creamy, ready-to-eat.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, vanilla, creamy, ready-to-eat have 11.9 times more Energy, 39.6 times more Fat, 37.6 times more Saturated Fat, 7.6 times more Omega 3, 138.2 times more Omega 6, 9.5 times more Carbohydrate and 45.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.