Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	7.14% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	83.7% 109g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	9.52% 6.9g	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	11% 4.25g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	41.4% 0.54mg	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	10.6% 42.5μg	35.4% 142μg	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	63% 57mg	6% 5.4mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	11.5% 0.1mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	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	11% 78mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Tart, breakfast, low fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Tart, breakfast, low fat:

• 5 ounces of Boiled Spears Frozen Broccoli have 10.6 times more Vitamin C, 2.5 times more Vitamin E and 220.3 times more Vitamin K than Tart, breakfast, low fat.
• While 5 oz of Tart, breakfast, low fat contain 5.6 times more Vitamin A, 5.2 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Tart, breakfast, low fat:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.7 times more Potassium and 7.5 times more Water than Tart, breakfast, low fat.
• While 5 oz of Tart, breakfast, low fat contain 1.7 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 6.8 times more Selenium and 15 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tart, breakfast, low fat contain similar levels of Calcium and Zinc per five ounces.
• 5 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.8 times more Omega 3 and 2 times more Fiber than Tart, breakfast, low fat.
• While 5 oz of Tart, breakfast, low fat contain 13.3 times more Energy, 54.5 times more Fat, 77.4 times more Saturated Fat, 65.8 times more Omega 6, 14.3 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3