Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Frozen Broccoli Spears	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	4.54% 132kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	16.5% 5.28g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	29% 4.93g	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	162% 211g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	58% 42g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	24.8% 14g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rolls, hamburger, whole grain white, calcium-fortified	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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36.3% 0.47mg	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	159% 635μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	18.6% 186mg	106% 1057mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	90% 0.81mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	183% 4.2mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	25.3% 862mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	155% 2322mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	11% 411g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Rolls, hamburger, whole grain white, calcium-fortified per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Rolls, hamburger, whole grain white, calcium-fortified:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 4.1 times more Vitamin E and 20.3 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• While 1 lb of Rolls, hamburger, whole grain white, calcium-fortified contains 7.3 times more Vitamin B1, 2.8 times more Vitamin B2, 10.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Rolls, hamburger, whole grain white, calcium-fortified:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Potassium and 2.3 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.
• While 1 lb of Rolls, hamburger, whole grain white, calcium-fortified contains 5.7 times more Calcium, 5 times more Copper, 3.6 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 7.4 times more Selenium, 30.1 times more Sodium and 6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• While 1 lb of Rolls, hamburger, whole grain white, calcium-fortified contains 8.8 times more Energy, 10.3 times more Fat, 22.4 times more Saturated Fat, 29.4 times more Omega 6, 8.7 times more Carbohydrate, 6.3 times more Sugars and 3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6