Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Frozen Chopped Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	1.27% 37kcal	10.5% 305kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6.65% 6.45g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	44% 57g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7.94% 5.75g	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	0.84% 0.61g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 4.66g	g per day for Men 19-50 years
Fiber	11% 4.25g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.1% 4g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.18% 0.11mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	NA	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	57% 1.3mg	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	62% 434mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	31.3% 469mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.92% 71.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Van's, Gluten Free, Totally Original Pancakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Van's, Gluten Free, Totally Original Pancakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Van's, Gluten Free, Totally Original Pancakes:

• 5 ounces of Frozen Chopped Broccoli have 2.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 7.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• While 5 oz of Van's, Gluten Free, Totally Original Pancakes contain 1.3 times more Vitamin B1 and 3.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Van's, Gluten Free, Totally Original Pancakes:

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 1.7 times more Potassium and 1.8 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• While 5 oz of Van's, Gluten Free, Totally Original Pancakes contain 2.9 times more Copper, 1.9 times more Magnesium, 3.1 times more Manganese, 6.1 times more Phosphorus and 13.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Van's, Gluten Free, Totally Original Pancakes contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• While 5 oz of Van's, Gluten Free, Totally Original Pancakes contain 8.3 times more Energy, 15.7 times more Fat, 2.8 times more Omega 3, 30.4 times more Omega 6, 8.4 times more Carbohydrate and 3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Van's, Gluten Free, Totally Original Pancakes offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6