Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Linoleic Sunflower Oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Linoleic Sunflower Oil	0%	100%	0%

Macro Nutrients

	Frozen Broccoli Spears	Linoleic Sunflower Oil	Recommended Dietary Allowance
Energy	4.54% 132kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	143% 46g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	56.7% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1062% 181g	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	0% 0g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	24.8% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Linoleic Sunflower Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	0% 0mg	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	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	1242% 186mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	18.6% 186mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	NA	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	1.7% 0.14mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	0% 0mg	11mg per day for Men 19-50 years
Water	11% 411g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Linoleic Sunflower Oil per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Linoleic Sunflower Oil:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 18.8 times more Vitamin K than Linoleic Sunflower Oil.
• While 1 lb of Linoleic (less Than 60%) Sunflower Oil contains 30.4 times more Vitamin E than Frozen Broccoli Spears.
• 1 pound of Linoleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Linoleic Sunflower Oil:

• 1 pound of Frozen Broccoli Spears has more Calcium, 24 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Linoleic Sunflower Oil.
• 1 pound of Linoleic Sunflower Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has more Carbohydrate, more Sugars, more Fiber and more Protein than Linoleic Sunflower Oil.
• While 1 lb of Linoleic (less Than 60%) Sunflower Oil contains 30.5 times more Energy, 294.1 times more Fat, 194.2 times more Saturated Fat, 1.6 times more Omega 3 and 1075.7 times more Omega 6 than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 pound of Linoleic Sunflower Oil provide inadequate amounts of Carbohydrate, Fiber and Protein