Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	4.38% 127kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	28% 27g	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	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	23% 3.9g	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	268% 348g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	30.5% 22g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	25% 14g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	144% 1293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	133% 1.72mg	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	113% 454μg	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	202% 182mg	19% 17.2mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	15% 150mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	36.8% 0.33mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 411g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Tart, breakfast, low fat:

• Boiled Chopped Frozen Broccoli has 10.6 times more Vitamin C, 2.5 times more Vitamin E and 220.3 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 5.6 times more Vitamin A, 5.2 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Tart, breakfast, low fat:

• Boiled Chopped Frozen Broccoli has 2.2 times more Potassium and 7.5 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.3 times more Calcium, 2.1 times more Copper, 5.6 times more Iron, 3.4 times more Magnesium, 1.9 times more Phosphorus, 18.4 times more Selenium and 32.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Tart, breakfast, low fat have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 1.8 times more Omega 3 and 2 times more Fiber than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 13.3 times more Energy, 49.9 times more Fat, 77.4 times more Saturated Fat, 65.8 times more Omega 6, 14.4 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.