Comparing Nutrients in 1 pound Frostings, coconut-nut, ready-to-eat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Broccoli	Recommended Dietary Allowance
Energy	67.7% 1964kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	23% 30g	130g per day for Men 19-50 years
Sugars	250% 181g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	2.27% 9.07μg	71.4% 286μg	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	1% 0.91mg	450% 405mg	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	33% 4.94mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	24.7% 0.22mg	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	30.6% 2.45mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	41.4% 0.95mg	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	41% 286mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	2.57% 95g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frostings, coconut-nut, ready-to-eat vs Broccoli:

• Frostings, coconut-nut, ready-to-eat have 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B1, 6.2 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.7 times more Vitamin B6, 31.5 times more Vitamin B9, 446 times more Vitamin C and 26.1 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frostings, coconut-nut, ready-to-eat vs Broccoli:

• Frostings, coconut-nut, ready-to-eat have 2.6 times more Copper, 3.2 times more Manganese and 4.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Calcium, 1.4 times more Iron, 1.7 times more Potassium and 4.3 times more Water than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Raw Broccoli have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frostings, coconut-nut, ready-to-eat have 12.7 times more Energy, 64.9 times more Fat, 75.7 times more Saturated Fat, 2.1 times more Omega 3, 62.8 times more Omega 6, 7.9 times more Carbohydrate and 23.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Protein than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Frostings, coconut-nut, ready-to-eat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.