Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	4.38% 127kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	239% 311g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	36% 26g	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	12.4% 9g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	25% 14g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	59.7% 0.78mg	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	63.5% 254μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	13.6% 12.2mg	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	40% 6mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	15% 150mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	123% 1.1mg	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	34.6% 2.77mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	194% 4.46mg	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	31.8% 222mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11% 411g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Seasoned Dry Bread Crumbs per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 1 pound of Cooked Chopped Frozen Broccoli has 5.1 times more Vitamin A, 14.9 times more Vitamin C, 5.1 times more Vitamin E and 1.9 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 17.5 times more Vitamin B1, 5.1 times more Vitamin B2, 13.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 1 pound of Cooked Chopped Frozen Broccoli has 14.3 times more Water than Seasoned Dry Bread Crumbs .
• While 1 lb of Seasoned Grated Dry Bread Crumbs contains 5.5 times more Calcium, 7.2 times more Copper, 8.1 times more Iron, 3.5 times more Magnesium, 4.4 times more Manganese, 3.6 times more Phosphorus, 1.6 times more Potassium, 35.3 times more Selenium, 190.9 times more Sodium and 5.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Seasoned Grated Dry Bread Crumbs contains 13.7 times more Energy, 45.7 times more Fat, 77.3 times more Saturated Fat, 5.1 times more Omega 3, 160.3 times more Omega 6, 12.8 times more Carbohydrate, 3.9 times more Sugars, 1.6 times more Fiber and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6