Comparing Nutrients in 1 pound Frostings, vanilla, creamy, ready-to-eat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Frostings, vanilla, creamy, ready-to-eat	Broccoli	Recommended Dietary Allowance
Energy	65.4% 1896kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	237% 308g	23% 30g	130g per day for Men 19-50 years
Sugars	395% 286g	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	0% 0g	31% 11.8g	38g per day for Men 19-50 years
Protein	0% 0g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, 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	3.78% 0.045mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	9.07% 36.3μg	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	0% 0mg	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	46.3% 6.94mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, ready-to-eat	Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	9.07% 0.73mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	11.7% 81.6mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	4.54% 154mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	55.6% 835mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	11% 405g	3700g per day for Men 19-50 years

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

• Frostings, vanilla, creamy, ready-to-eat have 2.6 times more Vitamin B2 and 2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 7.1 times more Vitamin B1, 2.9 times more Vitamin B3, 10.4 times more Vitamin B5, more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and 7.8 times more Vitamin K than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, 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, vanilla, creamy, ready-to-eat vs Broccoli:

• Frostings, vanilla, creamy, ready-to-eat have 5.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, more Copper, 4.6 times more Iron, 21 times more Magnesium, more Manganese, 3.7 times more Phosphorus, 9.3 times more Potassium, 25 times more Selenium, 5.9 times more Zinc and 5.9 times more Water than Frostings, vanilla, creamy, ready-to-eat.

Comparison of macro-nutrients per 1 pound:

• Frostings, vanilla, creamy, ready-to-eat have 12.3 times more Energy, 43.9 times more Fat, 26.1 times more Saturated Fat, 14.3 times more Omega 3, 143.9 times more Omega 6, 10.2 times more Carbohydrate and 37.1 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.