Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Natto

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Natto	34%	44%	22%

Macro Nutrients

	Frozen Broccoli Spears	Natto	Recommended Dietary Allowance
Energy	4.54% 132kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	146% 25g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	30.6% 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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	24.8% 14g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Natto	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	45.4% 0.59mg	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	9.07% 36.3μg	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	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Natto	Recommended Dietary Allowance
Calcium	18.6% 186mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	336% 3.03mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	301% 6.93mg	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	113% 789mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	11% 411g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Natto per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has more Vitamin A, more Vitamin B3, 1.3 times more Vitamin B6, 11.8 times more Vitamin B9, 5.3 times more Vitamin C, 135 times more Vitamin E and 4.4 times more Vitamin K than Natto.
• While 1 lb of Natto contains 2.2 times more Vitamin B1 and 1.7 times more Vitamin B2 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Natto provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Natto have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Broccoli Spears as well as Natto have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 1.6 times more Water than Natto.
• While 1 lb of Natto contains 5.3 times more Calcium, 18.5 times more Copper, 11.9 times more Iron, 7.2 times more Magnesium, 6 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 4.6 times more Selenium and 8.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Natto contains 7.3 times more Energy, 32.4 times more Fat, 30.6 times more Saturated Fat, 5.9 times more Omega 3, 148 times more Omega 6, 2.4 times more Carbohydrate, 3.3 times more Sugars, 1.8 times more Fiber and 6.3 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6