Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Loganberries	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	14% 18.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	15% 11g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	3.85% 2.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	7.1% 0.092mg	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	33.3% 133μg	9.2% 37μg	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	108% 97mg	24% 21.7mg	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	12.8% 1.9mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Loganberries	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	18.4% 0.17mg	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	12.8% 1.02mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	77% 1.77mg	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	12% 83.6mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Loganberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Frozen Loganberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Frozen Loganberries:

• 5 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9, 4.5 times more Vitamin C, 1.6 times more Vitamin E and 13 times more Vitamin K than Frozen Loganberries.
• While 5 oz of Frozen Loganberries contain 1.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Loganberries provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Frozen Loganberries have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Frozen Loganberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Frozen Loganberries:

• 5 ounces of Frozen Broccoli Spears have 1.6 times more Calcium, 2.3 times more Phosphorus, 1.7 times more Potassium and 9.5 times more Selenium than Frozen Loganberries.
• While 5 oz of Frozen Loganberries contain 3.3 times more Copper, 1.3 times more Magnesium and 4.9 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Loganberries contain similar levels of Iron, Zinc and Water per five ounces.
• 5 ounces of Frozen Loganberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 2.1 times more Omega 3 and 2 times more Protein than Frozen Loganberries.
• While 5 oz of Frozen Loganberries contain 2.4 times more Carbohydrate, 5.2 times more Sugars and 1.8 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Frozen Loganberries provide inadequate amounts of Energy and Omega 6 in five ounces.