Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	1.27% 37kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.26% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.73% 3.43g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	7.1% 4g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.94% 0.12mg	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	23.7% 95μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0% 0mg	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	11.5% 1.73mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	12.6% 0.11mg	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	14.4% 1.15mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	63% 1.45mg	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	10% 71mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	59.6% 894mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Boston Brown Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Canned Boston Brown Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Boston Brown Bread:

• 5 ounces of Frozen Chopped Broccoli have 2.1 times more Vitamin A, 3.8 times more Vitamin B1, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 32.4 times more Vitamin K than Canned Boston Brown Bread.
• While 5 oz of Canned Boston Brown Bread contain 2.4 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Boston Brown Bread provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Boston Brown Bread:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Water than Canned Boston Brown Bread.
• While 5 oz of Canned Boston Brown Bread contain 2.1 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium and 26.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Boston Brown Bread contain similar levels of Calcium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2 times more Omega 3 than Canned Boston Brown Bread.
• While 5 oz of Canned Boston Brown Bread contain 7.5 times more Energy, 16.5 times more Omega 6, 9.1 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6