Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Frozen Broccoli Spears	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	4.54% 132kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	17% 5.46g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	50% 8.5g	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	251% 326g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	38.8% 28g	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	15.4% 11g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	24.8% 14g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	366% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	42.2% 0.55mg	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	107% 426μg	121% 485μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	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	41% 6.12mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	18.6% 186mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	129% 1.16mg	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	41% 3.27mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	181% 4.17mg	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	38.2% 268mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	11% 411g	0.8% 29.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dry Bread Crumbs per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Dry Bread Crumbs :

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 16.9 times more Vitamin E and 15.4 times more Vitamin K than Dry Bread Crumbs .
• While 1 lb of Plain Grated Dry Bread Crumbs contains 13.4 times more Vitamin B1, 3.5 times more Vitamin B2, 14.4 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry Bread Crumbs provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 pound of Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Dry Bread Crumbs :

• 1 pound of Frozen Broccoli Spears has 1.3 times more Potassium and 13.9 times more Water than Dry Bread Crumbs .
• While 1 lb of Plain Grated Dry Bread Crumbs contains 4.5 times more Calcium, 7.1 times more Copper, 6.7 times more Iron, 2.7 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 13.3 times more Selenium, 43.1 times more Sodium and 4.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Plain Grated Dry Bread Crumbs contains 13.6 times more Energy, 15.6 times more Fat, 23.1 times more Saturated Fat, 1.5 times more Omega 3, 50.6 times more Omega 6, 13.5 times more Carbohydrate, 4.2 times more Sugars, 1.5 times more Fiber and 4.4 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6