Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Molasses	0%	0%	100%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Molasses	Recommended Dietary Allowance
Energy	4.38% 127kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.33% 0.23g	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	261% 339g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	467% 339g	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	80% 58g	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	% 54g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	36% 13.6g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Molasses	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	0.7% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	26.4% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	234% 3.04mg	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	34% 136μg	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Molasses	Recommended Dietary Allowance
Calcium	23% 231mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	245% 2.2mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	261% 1098mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	302% 6.94mg	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	35.6% 249mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	195% 6641mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	147% 80.7μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 411g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Molasses per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Molasses:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B1, 40.5 times more Vitamin B2, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 1 lb of Molasses contains 2 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.2 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Molasses:

• 1 pound of Boiled Spears Frozen Broccoli has 1.8 times more Phosphorus and 4.1 times more Water than Molasses.
• While 1 lb of Molasses contains 4 times more Calcium, 11.3 times more Copper, 7.7 times more Iron, 12.1 times more Magnesium, 4.7 times more Manganese, 8.1 times more Potassium, 9.4 times more Selenium and 1.5 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Molasses contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has more Omega 3, more Fiber and more Protein than Molasses.
• While 1 lb of Molasses contains 10.4 times more Energy, 13.9 times more Carbohydrate and 50.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Molasses provide inadequate amounts of Omega 6 in one pound.