Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Frozen Broccoli Spears	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	4.54% 132kcal	86% 2499kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	137% 43.7g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	124% 21g	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	157% 205g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	4.63% 3.36g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	24.8% 14g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puff pastry, frozen, ready-to-bake	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	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	118% 19mg	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	7.33% 0.095mg	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	88.5% 354μg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	57.5% 0.52mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	96% 2.2mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11% 411g	1.04% 38.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Puff pastry, frozen, ready-to-bake per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Puff pastry, frozen, ready-to-bake:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, more Vitamin B5, 8.3 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 6.3 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• While 1 lb of Puff pastry, frozen, ready-to-bake contains 5.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 9 times more Vitamin B3 than Frozen Broccoli Spears.
• 1 pound of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Puff pastry, frozen, ready-to-bake:

• 1 pound of Frozen Broccoli Spears has 4.1 times more Calcium, 4.1 times more Potassium and 10.7 times more Water than Puff pastry, frozen, ready-to-bake.
• While 1 lb of Puff pastry, frozen, ready-to-bake contains 3.2 times more Copper, 3.6 times more Iron, 1.9 times more Manganese, 12.7 times more Selenium, 14.6 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puff pastry, frozen, ready-to-bake contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 2 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 1 lb of Puff pastry, frozen, ready-to-bake contains 19 times more Energy, 112.1 times more Fat, 185.4 times more Saturated Fat, 2 times more Omega 3, 125.5 times more Omega 6, 8.4 times more Carbohydrate and 2.4 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6