Comparing Nutrients in 1 pound Tart, breakfast, low fat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tart, breakfast, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58% 1687kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	32.3% 18g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	144% 1293μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.72mg	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	113% 454μg	107% 426μg	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	19% 17.2mg	344% 310mg	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	16% 2.4mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20% 200mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	18% 0.16mg	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	194% 15.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	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	60.3% 422mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	109% 1637mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Tart, breakfast, low fat VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Tart, breakfast, low fat versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tart, breakfast, low fat vs Frozen Broccoli Spears:

• 1 pound of Tart, breakfast, low fat has 5 times more Vitamin A, 4 times more Vitamin B1, 4.8 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 18 times more Vitamin C, 2.5 times more Vitamin E and 253.5 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Tart, breakfast, low fat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tart, breakfast, low fat vs Frozen Broccoli Spears:

• 1 pound of Tart, breakfast, low fat has 2 times more Copper, 4.8 times more Iron, 2.8 times more Magnesium, 1.6 times more Phosphorus, 6.8 times more Selenium and 21.2 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.8 times more Potassium and 7.5 times more Water than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Frozen Broccoli Spears contain similar levels of Calcium and Zinc per one pound.
• 1 pound of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tart, breakfast, low fat has 12.8 times more Energy, 17.6 times more Fat, 26.8 times more Saturated Fat, 23.1 times more Omega 6, 14.4 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 5.4 times more Omega 3 and 2 times more Fiber than Tart, breakfast, low fat.
• 1 pound of Tart, breakfast, low fat provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6