Comparing Nutrients in 1 pound Powdered sugar VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Powdered sugar	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Powdered sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	61% 1764kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	348% 453g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	612% 444g	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	0% 0g	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	% 0g	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

	Powdered sugar	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	0% 0mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	63.5% 254μg	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	202% 182mg	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	0% 0mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powdered sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	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	3.4% 0.27mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	0.79% 0.018mg	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	0% 0mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	0.27% 9.07mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.028% 1.04g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powdered sugar vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin B1, 4.3 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sugars, powdered.
• Both Sugars, powdered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Powdered sugar vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 33 times more Calcium, 4.9 times more Copper, 10.2 times more Iron, more Magnesium, 55.8 times more Manganese, more Phosphorus, 71 times more Potassium, 28 times more Zinc and 394.4 times more Water than Sugars, powdered.
• Both Sugars, powdered and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sugars, powdered have 13.9 times more Energy, 18.6 times more Carbohydrate and 66.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, more Fiber and more Protein than Sugars, powdered.
• Both Sugars, powdered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.