Comparing Nutrients in 1 kilogram Pumpkin Pie Spice VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pumpkin Pie Spice	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	118% 3420kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	204% 65.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	533% 693g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	107% 77.6g	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	389% 148g	79% 30g	38g per day for Men 19-50 years
Protein	103% 57.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	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	60% 240μg	75% 300μg	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	260% 234mg	446% 401mg	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	129% 19.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 284μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	682% 6820mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	47.8% 0.43mg	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	2464% 197mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	6889% 158mg	141% 3.25mg	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	169% 1180mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	195% 6630mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	215% 23.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Pie Spice VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pumpkin Pie Spice vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Pumpkin Pie Spice has 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4.9 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.5 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.9 times more Vitamin A, 1.7 times more Vitamin C and 3.1 times more Vitamin K than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Pumpkin Pie Spice have insufficient amounts of Vitamin A
• Both Pumpkin Pie Spice as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pumpkin Pie Spice vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Pumpkin Pie Spice has 13.4 times more Calcium, 11.3 times more Copper, 32.3 times more Iron, 6.8 times more Magnesium, 48.8 times more Manganese, 2.1 times more Phosphorus, 3.7 times more Potassium, 4.9 times more Selenium, 2.2 times more Sodium and 7.9 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 10.7 times more Water than Pumpkin Pie Spice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpkin Pie Spice has 12.2 times more Energy, 114.5 times more Fat, 362.8 times more Saturated Fat, 1.5 times more Omega 3, 55 times more Omega 6, 12.9 times more Carbohydrate, 5.3 times more Sugars, 4.9 times more Fiber and 1.9 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6