Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Frozen Broccoli Spears	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	4.54% 132kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	53.8% 52g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	32.8% 10.5g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	53.4% 9.07g	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	155% 202g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	138% 100g	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	28.6% 20.7g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 50g	g per day for Men 19-50 years
Fiber	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	24.8% 14g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13.6% 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	24% 95μg	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	28.7% 26mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	18.6% 186mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	74.6% 0.67mg	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	51.6% 4.13mg	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	46% 1.06mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 411g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie, Dutch Apple, Commercially Prepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Pie, Dutch Apple, Commercially Prepared:

• 1 pound of Frozen Broccoli Spears has 3.2 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, 4.5 times more Vitamin B9, 12 times more Vitamin C, 1.4 times more Vitamin E and 6.2 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• While 1 lb of Pie, Dutch Apple, Commercially Prepared contains 2.7 times more Vitamin B1 and 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• 1 pound of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Pie, Dutch Apple, Commercially Prepared:

• 1 pound of Frozen Broccoli Spears has 2.9 times more Calcium, 2 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium, 1.8 times more Zinc and 2.2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• While 1 lb of Pie, Dutch Apple, Commercially Prepared contains 4.1 times more Copper, 1.3 times more Iron and 11.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie, Dutch Apple, Commercially Prepared contain similar levels of Manganese and Selenium per one pound.
• 1 pound of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.9 times more Fiber and 1.4 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 1 lb of Pie, Dutch Apple, Commercially Prepared contains 10 times more Energy, 33.8 times more Fat, 44.5 times more Saturated Fat, 54.1 times more Omega 6, 8.3 times more Carbohydrate and 15 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6