Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	4.54% 132kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	28.7% 4.88g	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	108% 140g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	123% 89.3g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	24.8% 14g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	14% 0.18mg	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	18% 72.6μg	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	344% 310mg	11% 9.98mg	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	41% 6.12mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	18.6% 186mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	35.8% 0.32mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	25.6% 0.59mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 411g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Desserts, apple crisp, prepared-from-recipe per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Desserts, apple crisp, prepared-from-recipe:

• 1 pound of Frozen Broccoli Spears has 2 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 4.4 times more Vitamin B6, 5.9 times more Vitamin B9, 31 times more Vitamin C, 3.6 times more Vitamin E and 24.7 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• While 1 lb of Desserts, apple crisp, prepared-from-recipe contains 1.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Desserts, apple crisp, prepared-from-recipe:

• 1 pound of Frozen Broccoli Spears has 2 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium, 1.9 times more Zinc and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 1 lb of Desserts, apple crisp, prepared-from-recipe contains 2 times more Copper, 1.8 times more Selenium and 20.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Desserts, apple crisp, prepared-from-recipe contain similar levels of Calcium and Iron per one pound.
• 1 pound of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.8 times more Omega 3, 2.1 times more Fiber and 1.7 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 1 lb of Desserts, apple crisp, prepared-from-recipe contains 5.6 times more Energy, 10.1 times more Fat, 13.2 times more Saturated Fat, 29.1 times more Omega 6, 5.8 times more Carbohydrate and 13.4 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6