Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Molasses	0%	0%	100%

Macro Nutrients

	Frozen Broccoli Spears	Molasses	Recommended Dietary Allowance
Energy	1.4% 41kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.42% 0.071g	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	81.5% 106g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	146% 106g	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	25% 18g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	11% 4.25g	0% 0g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Molasses	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	73% 0.95mg	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	0% 0μg	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	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	12.8% 1.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Molasses	Recommended Dietary Allowance
Calcium	5.8% 58mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	76.7% 0.69mg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	94% 2.17mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Molasses per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B1, 57 times more Vitamin B2, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 5 oz of Molasses contain 2 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.8 times more Vitamin B6 than Frozen Broccoli Spears.
• 5 ounces of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 1.9 times more Phosphorus and 4.1 times more Water than Molasses.
• While 5 oz of Molasses contain 5 times more Calcium, 13.5 times more Copper, 6.6 times more Iron, 15.1 times more Magnesium, 6 times more Manganese, 5.9 times more Potassium, 9.4 times more Selenium and 2.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Molasses contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, more Fiber and more Protein than Molasses.
• While 5 oz of Molasses contain 10 times more Energy, 14 times more Carbohydrate and 50.8 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Molasses provide inadequate amounts of Omega 6 in five ounces.