Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Incaparina, dry mix (corn and soy flours), unprepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	4.38% 127kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	211% 275g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	36% 13.6g	118% 45g	38g per day for Men 19-50 years
Protein	25% 14g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	892% 8029μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	730% 8.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	765% 122mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	241% 3.13mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	15% 150mg	272% 2722mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	307% 2.77mg	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	1247% 100mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	238% 998mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	316% 7.26mg	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	343% 2404mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	137% 4672mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	120% 65.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	948% 104mg	11mg per day for Men 19-50 years
Water	11% 411g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Incaparina, dry mix (corn and soy flours), unprepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Incaparina, dry mix (corn and soy flours), unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Incaparina, dry mix (corn and soy flours), unprepared:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.7 times more Vitamin E than Incaparina, dry mix (corn and soy flours), unprepared.
• While 1 lb of Incaparina, dry mix (corn and soy flours), unprepared contains 34.7 times more Vitamin A, 35.1 times more Vitamin B1, 7.5 times more Vitamin B2, 59 times more Vitamin B3, 4 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Incaparina, dry mix (corn and soy flours), unprepared:

• 1 pound of Cooked Chopped Frozen Broccoli has 12.1 times more Water than Incaparina, dry mix (corn and soy flours), unprepared.
• While 1 lb of Incaparina, dry mix (corn and soy flours), unprepared contains 18.2 times more Calcium, 17.9 times more Copper, 36.1 times more Iron, 16.9 times more Magnesium, 7.2 times more Manganese, 10.8 times more Phosphorus, 7.3 times more Potassium, 20.7 times more Selenium and 82.1 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 Incaparina, dry mix (corn and soy flours), unprepared contains 13.5 times more Energy, 46.5 times more Fat, 11.3 times more Carbohydrate, 3.3 times more Fiber and 7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy