Comparing Nutrients in 1 pound Biscuits, mixed grain, refrigerated dough VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Biscuits, mixed grain, refrigerated dough	9%	19%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Biscuits, mixed grain, refrigerated dough	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	41% 1193kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.78g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Biscuits, mixed grain, refrigerated dough	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	45.4% 0.59mg	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	94% 376μg	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Biscuits, mixed grain, refrigerated dough	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	17% 0.15mg	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	156% 12.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	44% 1mg	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	153% 1070mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	203% 3039mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.63% 171g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Biscuits, mixed grain, refrigerated dough vs Cooked Chopped Frozen Broccoli:

• Biscuits, mixed grain, refrigerated dough have 7.1 times more Vitamin B1, 2.6 times more Vitamin B2, 7.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Biscuits, mixed grain, refrigerated dough as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Biscuits, mixed grain, refrigerated dough vs Cooked Chopped Frozen Broccoli:

• Biscuits, mixed grain, refrigerated dough have 3.4 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 4.8 times more Phosphorus, 3.2 times more Potassium, 60.9 times more Sodium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Calcium and 2.4 times more Water than Biscuits, mixed grain, refrigerated dough.

Comparison of macro-nutrients per 1 pound:

• Biscuits, mixed grain, refrigerated dough have 9.4 times more Energy, 46.7 times more Fat, 75.9 times more Saturated Fat, 64.1 times more Omega 6, 8.9 times more Carbohydrate and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Biscuits, mixed grain, refrigerated dough and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Biscuits, mixed grain, refrigerated dough as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.