Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Frozen Broccoli Spears	Light Rye Flour	Recommended Dietary Allowance
Energy	4.54% 132kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	13.4% 2.27g	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	268% 348g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	5.8% 4.2g	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	0.56% 0.41g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	95% 36.3g	38g per day for Men 19-50 years
Protein	24.8% 14g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Light Rye Flour	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	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	60.3% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	81.6% 1.06mg	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	26% 104μg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Light Rye Flour	Recommended Dietary Allowance
Calcium	18.6% 186mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	107% 0.97mg	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	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	229% 5.27mg	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	84.2% 590mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	11% 411g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Light Rye Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Light Rye Flour:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 1.3 times more Vitamin B2, 4.1 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 17.2 times more Vitamin K than Light Rye Flour.
• While 1 lb of Light Rye Flour contains 4.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 pound of Light Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Light Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Light Rye Flour:

• 1 pound of Frozen Broccoli Spears has 3.2 times more Calcium and 7.9 times more Water than Light Rye Flour.
• While 1 lb of Light Rye Flour contains 5.9 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 2.2 times more Phosphorus, 9.3 times more Selenium and 3.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Light Rye Flour contain similar levels of Potassium per one pound.
• 1 pound of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.5 times more Omega 3 and 1.6 times more Sugars than Light Rye Flour.
• While 1 lb of Light Rye Flour contains 12.3 times more Energy, 13.5 times more Omega 6, 14.3 times more Carbohydrate, 2.7 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6