Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Hummus	11%	44%	45%

Macro Nutrients

	Frozen Broccoli Spears	Hummus	Recommended Dietary Allowance
Energy	4.54% 132kcal	27.7% 803kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	16% 5.18g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	54.3% 9.23g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.7% 1.22g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	24.8% 14g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Hummus	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	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	139% 1.8mg	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	67% 268μg	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	40% 36mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Hummus	Recommended Dietary Allowance
Calcium	18.6% 186mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	113% 1mg	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	88.5% 7.08mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	112% 2.57mg	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	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11% 411g	7.95% 294g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Hummus per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B9, 8.6 times more Vitamin C, 1.8 times more Vitamin E and 33.8 times more Vitamin K than Hummus.
• While 1 lb of Home Prepared Hummus contains 2.3 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hummus provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Hummus have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Home Prepared Hummus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Hummus:

• 1 pound of Frozen Broccoli Spears has 1.4 times more Potassium and 1.4 times more Water than Hummus.
• While 1 lb of Home Prepared Hummus contains 6.2 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Selenium, 14.2 times more Sodium and 3.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hummus contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Omega 3 and 5.4 times more Sugars than Hummus.
• While 1 lb of Home Prepared Hummus contains 6.1 times more Energy, 25.3 times more Fat, 21.9 times more Saturated Fat, 55 times more Omega 6, 3.8 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6