Comparing Nutrients in 1 pound SILK Original Creamer VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
SILK Original Creamer	0%	69%	31%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	SILK Original Creamer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.6% 454kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	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	23.3% 30.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	0% 0g	25% 14g	56g per day for Men 19-50 years

Vitamins

	SILK Original Creamer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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

	SILK Original Creamer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	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	0% 0mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	NA	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	20.3% 304mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.6% 391g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Original Creamer VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of SILK Original Creamer 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 SILK Original Creamer vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin C than SILK Original Creamer.
• 1 pound of SILK Original Creamer have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for SILK Original Creamer vs Cooked Chopped Frozen Broccoli:

• 1 pound of SILK Original Creamer has 6.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Calcium and more Iron than SILK Original Creamer.
• Both SILK Original Creamer and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of SILK Original Creamer lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of SILK Original Creamer has 3.6 times more Energy, 55.6 times more Fat and 1.2 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Sugars, more Fiber and more Protein than SILK Original Creamer.
• 1 pound of SILK Original Creamer provide inadequate amounts of Fiber and Protein
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy