Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	4.38% 127kcal	33.6% 975kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	82.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	25% 4.27g	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	141% 183g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	25.4% 18.4g	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	2.7% 1.95g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 15g	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	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	44% 7.03mg	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	26% 0.34mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	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

	Boiled Spears Frozen Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	23% 231mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	55% 0.49mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	182% 4.2mg	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	198% 1388mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	100% 1501mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	11% 411g	6.16% 228g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Van's, Gluten Free, Totally Original Pancakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Van's, Gluten Free, Totally Original Pancakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Van's, Gluten Free, Totally Original Pancakes:

• 1 pound of Boiled Spears Frozen Broccoli has 2 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• While 1 lb of Van's, Gluten Free, Totally Original Pancakes contains 1.3 times more Vitamin B1 and 3.4 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Van's, Gluten Free, Totally Original Pancakes:

• 1 pound of Boiled Spears Frozen Broccoli has 1.3 times more Calcium, 1.4 times more Potassium and 1.8 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• While 1 lb of Van's, Gluten Free, Totally Original Pancakes contains 2.5 times more Copper, 1.7 times more Magnesium, 2.8 times more Manganese, 5.6 times more Phosphorus, 13.8 times more Sodium and 1.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Van's, Gluten Free, Totally Original Pancakes contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 2 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• While 1 lb of Van's, Gluten Free, Totally Original Pancakes contains 7.7 times more Energy, 41.4 times more Fat, 6.9 times more Omega 3, 72.5 times more Omega 6, 7.5 times more Carbohydrate and 2.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Van's, Gluten Free, Totally Original Pancakes offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6