Comparing Nutrients in 1 pound Croutons, plain VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Croutons, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	63.7% 1846kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	32% 5.46g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	61% 23g	36% 13.6g	38g per day for Men 19-50 years
Protein	96% 54g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.83mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	61% 0.79mg	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	150% 599μg	107% 426μg	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	0% 0mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	34.5% 345mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	18% 0.16mg	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	231% 18.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	50.5% 1.16mg	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	74.5% 522mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	211% 3166mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.67% 25g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Croutons, plain vs Frozen Broccoli Spears:

• 1 pound of Croutons, plain has 8.7 times more Vitamin B1, 2.4 times more Vitamin B2, 11.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 6.7 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• 1 pound of Croutons, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Croutons, plain as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Croutons, plain vs Frozen Broccoli Spears:

• 1 pound of Croutons, plain has 1.9 times more Calcium, 4.5 times more Copper, 5.7 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 19.7 times more Selenium, 41.1 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2 times more Potassium and 16.5 times more Water than Croutons, plain.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Croutons, plain has 14 times more Energy, 19.4 times more Fat, 29 times more Saturated Fat, 32.5 times more Omega 6, 13.7 times more Carbohydrate, 1.7 times more Fiber and 3.9 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.8 times more Omega 3 than Croutons, plain.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6