Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Tart, breakfast, low fat

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	4.38% 127kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	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

	Boiled Spears 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	34% 136μg	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

	Boiled Spears Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	23% 231mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	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	21.6% 91mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	35.6% 249mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	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

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Tart, breakfast, low fat per 1 lb

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

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

• 1 pound of Boiled Spears 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 1 lb of 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 3.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Tart, breakfast, low fat:

• 1 pound of Boiled Spears Frozen Broccoli has 2.7 times more Potassium and 7.5 times more Water than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains 1.7 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 6.8 times more Selenium and 15 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tart, breakfast, low fat contain similar levels of Calcium and Zinc per one pound.
• 1 pound of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 1.8 times more Omega 3 and 2 times more Fiber than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains 13.3 times more Energy, 54.5 times more Fat, 77.4 times more Saturated Fat, 65.8 times more Omega 6, 14.3 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Tart, breakfast, low fat provide inadequate amounts of Omega 3