Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Frozen Broccoli Spears	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	4.54% 132kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	59% 57g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	93% 29.6g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	19% 3.24g	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	242% 314g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	48.5% 35g	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	177% 67g	38g per day for Men 19-50 years
Protein	24.8% 14g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	63.6% 10mg	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	140% 1.8mg	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	27.2% 109μg	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	118% 106mg	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	58.4% 8.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	107% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	18.6% 186mg	309% 3093mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	244% 2.2mg	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	1118% 89.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	3125% 72mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	88.5% 3007mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	11% 411g	1.04% 38.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pumpkin Pie Spice per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Pumpkin Pie Spice:

• 1 pound of Frozen Broccoli Spears has 4.4 times more Vitamin A, 3.9 times more Vitamin B9, 2.9 times more Vitamin C and 3.6 times more Vitamin K than Pumpkin Pie Spice.
• While 1 lb of Pumpkin Pie Spice contains 1.8 times more Vitamin B1, 4.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin Pie Spice provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Pumpkin Pie Spice have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Pumpkin Pie Spice:

• 1 pound of Frozen Broccoli Spears has 10.7 times more Water than Pumpkin Pie Spice.
• While 1 lb of Pumpkin Pie Spice contains 16.6 times more Calcium, 13.4 times more Copper, 27.4 times more Iron, 8.5 times more Magnesium, 61.9 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 4.9 times more Selenium, 3.1 times more Sodium and 7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.9 times more Omega 3 than Pumpkin Pie Spice.
• While 1 lb of Pumpkin Pie Spice contains 11.8 times more Energy, 37.1 times more Fat, 125.6 times more Saturated Fat, 19.3 times more Omega 6, 12.9 times more Carbohydrate, 5.3 times more Sugars, 4.9 times more Fiber and 1.9 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6