Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	4.38% 127kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	248% 322g	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	14.7% 0.19mg	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	164% 658μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0.5% 0.45mg	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	NA	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	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	15% 150mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	86% 0.78mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	146% 3.36mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	310% 171μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	274% 4110mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11% 411g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Popovers, dry mix, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Popovers, dry mix, enriched:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 3.1 times more Vitamin B6 and 401 times more Vitamin C than Popovers, dry mix, enriched.
• While 1 lb of Popovers, dry mix, enriched contains 7.8 times more Vitamin B1, 1.8 times more Vitamin B2, 7.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 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 Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Popovers, dry mix, enriched:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Potassium and 7.8 times more Water than Popovers, dry mix, enriched.
• While 1 lb of Popovers, dry mix, enriched contains 5 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 53.7 times more Selenium, 82.4 times more Sodium and 3.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Popovers, dry mix, enriched contain similar levels of Calcium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Popovers, dry mix, enriched contains 13.3 times more Energy, 35.8 times more Fat, 54.6 times more Saturated Fat, 60.3 times more Omega 6, 13.3 times more Carbohydrate and 3.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Popovers, dry mix, enriched offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6