Comparing Nutrients in 1 kilogram Toppings, nuts in syrup VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toppings, nuts in syrup	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	154% 4480kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	61.3% 19.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1513% 24g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	665% 113g	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	447% 581g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	506% 367g	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	60.5% 23g	79% 30g	38g per day for Men 19-50 years
Protein	80.4% 45g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	65% 260μg	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	3.33% 3mg	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	15.3% 2.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	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	131% 10.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	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	44.4% 1510mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	3.97% 147g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Toppings, nuts in syrup VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Toppings, nuts in syrup 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 Toppings, nuts in syrup vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Toppings, nuts in syrup has 3.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 133.7 times more Vitamin C, 5.7 times more Vitamin E and 97.9 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Toppings, nuts in syrup 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 Toppings, nuts in syrup vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Toppings, nuts in syrup has 12.6 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Sodium and 3.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Calcium and 6.2 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Boiled Spears Frozen Broccoli contain similar levels of Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toppings, nuts in syrup has 16 times more Energy, 200 times more Fat, 108.9 times more Saturated Fat, 57.6 times more Omega 3, 869.2 times more Omega 6, 10.8 times more Carbohydrate, 25 times more Sugars and 1.5 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Fiber than Toppings, nuts in syrup.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6