Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	74.7% 97g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	11.2% 8.14g	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	3.87% 2.8g	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	% 2.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.6% 0.24mg	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	20% 79.4μg	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	4.25% 3.83mg	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	12.5% 1.87mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	54.3% 65.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	38.4% 0.35mg	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	11% 0.86mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	60.6% 1.4mg	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	9.92% 69.5mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	63.7% 35μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	198% 2977mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Seasoned Dry Bread Crumbs per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 5 ounces of Cooked Chopped Frozen Broccoli have 5.1 times more Vitamin A, 14.9 times more Vitamin C, 5.1 times more Vitamin E and 1.9 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 5 oz of Seasoned Grated Dry Bread Crumbs contain 17.5 times more Vitamin B1, 5.1 times more Vitamin B2, 13.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 5 ounces of Cooked Chopped Frozen Broccoli have 14.3 times more Water than Seasoned Dry Bread Crumbs .
• While 5 oz of Seasoned Grated Dry Bread Crumbs contain 5.5 times more Calcium, 7.2 times more Copper, 8.1 times more Iron, 3.5 times more Magnesium, 4.4 times more Manganese, 3.6 times more Phosphorus, 1.6 times more Potassium, 35.3 times more Selenium, 190.9 times more Sodium and 5.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Seasoned Grated Dry Bread Crumbs contain 13.7 times more Energy, 45.7 times more Fat, 77.3 times more Saturated Fat, 5.1 times more Omega 3, 160.3 times more Omega 6, 12.8 times more Carbohydrate, 3.9 times more Sugars, 1.6 times more Fiber and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6