Comparing Nutrients in 1 pound Popovers, dry mix, unenriched VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Popovers, dry mix, unenriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	58% 1683kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	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	248% 322g	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	84.2% 47g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.72mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	28.3% 113μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, unenriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	17% 0.15mg	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	27% 113mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	44% 1mg	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	64.8% 454mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	274% 4110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.43% 53g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, unenriched VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Popovers, dry mix, unenriched versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Popovers, dry mix, unenriched vs Cooked Chopped Frozen Broccoli:

• 1 pound of Popovers, dry mix, unenriched has 1.8 times more Vitamin B1, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.1 times more Vitamin B2, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 401 times more Vitamin C than Popovers, dry mix, unenriched.
• 1 pound of Popovers, dry mix, unenriched have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 1 pound for Popovers, dry mix, unenriched vs Cooked Chopped Frozen Broccoli:

• 1 pound of Popovers, dry mix, unenriched has 5.1 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 82.4 times more Sodium and 3.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Potassium and 7.8 times more Water than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popovers, dry mix, unenriched has 13.3 times more Energy, 35.8 times more Fat, 54.6 times more Saturated Fat, 60.3 times more Omega 6, 13.3 times more Carbohydrate and 3.4 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Popovers, dry mix, unenriched and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6