Comparing Nutrients in 1 pound Desserts, apple crisp, prepared-from-recipe VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	25% 730kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.88g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	123% 89.3g	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	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	14% 7.94g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45.4% 0.59mg	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	18% 72.6μg	34% 136μg	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	11% 9.98mg	202% 182mg	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	11.5% 1.72mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	21.7% 0.2mg	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	46.5% 3.7mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	64% 1.47mg	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	18% 127mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.7% 285g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Desserts, apple crisp, prepared-from-recipe versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Desserts, apple crisp, prepared-from-recipe vs Boiled Spears Frozen Broccoli:

• 1 pound of Desserts, apple crisp, prepared-from-recipe has 1.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.8 times more Vitamin A, 3 times more Vitamin B5, 3.3 times more Vitamin B6, 1.9 times more Vitamin B9, 18.2 times more Vitamin C, 3.5 times more Vitamin E and 21.5 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Desserts, apple crisp, prepared-from-recipe as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Desserts, apple crisp, prepared-from-recipe vs Boiled Spears Frozen Broccoli:

• 1 pound of Desserts, apple crisp, prepared-from-recipe has 1.7 times more Copper, 1.3 times more Iron, 1.8 times more Selenium and 14.6 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Calcium, 2.5 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 1.7 times more Zinc and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• 1 pound of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Desserts, apple crisp, prepared-from-recipe has 5.8 times more Energy, 31.2 times more Fat, 38.1 times more Saturated Fat, 1.6 times more Omega 3, 82.7 times more Omega 6, 5.8 times more Carbohydrate and 13.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.1 times more Fiber and 1.8 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6