Comparing Nutrients in 5 ounces Boiled Broccoli VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Boiled Broccoli	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	77.4% 101g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	6.02% 3.37g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	4.58% 0.06mg	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	38.3% 153μg	51.4% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	45.7% 1.05mg	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	13.6% 95mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Popovers, dry mix, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Popovers, dry mix, enriched:

• 5 ounces of Boiled Broccoli have more Vitamin A, 1.3 times more Vitamin B5, 4.8 times more Vitamin B6 and 649 times more Vitamin C than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 6.8 times more Vitamin B1, 6.1 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Popovers, dry mix, enriched provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Boiled Broccoli vs Popovers, dry mix, enriched:

• 5 ounces of Boiled Broccoli have 1.3 times more Calcium, 2.9 times more Potassium and 7.6 times more Water than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 2.8 times more Copper, 4.4 times more Iron, 3.8 times more Manganese, 1.5 times more Phosphorus, 23.5 times more Selenium, 22.1 times more Sodium and 2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Popovers, dry mix, enriched contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 3.1 times more Omega 3 than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 10.6 times more Energy, 10.5 times more Fat, 12.4 times more Saturated Fat, 15.4 times more Omega 6, 9.9 times more Carbohydrate and 4.4 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6