Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Linoleic Sunflower Oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Linoleic Sunflower Oil	0%	100%	0%

Macro Nutrients

	Frozen Broccoli Spears	Linoleic Sunflower Oil	Recommended Dietary Allowance
Energy	1.4% 41kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	332% 56.4g	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	0% 0g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0% 0g	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	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	Linoleic Sunflower Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	0% 0mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	388% 58.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	5.8% 58mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	NA	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	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Linoleic Sunflower Oil per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Linoleic Sunflower Oil:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 18.8 times more Vitamin K than Linoleic Sunflower Oil.
• While 5 oz of Linoleic (less Than 60%) Sunflower Oil contain 30.4 times more Vitamin E than Frozen Broccoli Spears.
• 5 ounces of Linoleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Linoleic Sunflower Oil:

• 5 ounces of Frozen Broccoli Spears have more Calcium, 24 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Linoleic Sunflower Oil.
• 5 ounces of Linoleic Sunflower Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Carbohydrate, more Sugars, more Fiber and more Protein than Linoleic Sunflower Oil.
• While 5 oz of Linoleic (less Than 60%) Sunflower Oil contain 30.5 times more Energy, 294.1 times more Fat, 194.2 times more Saturated Fat, 1.6 times more Omega 3 and 1075.7 times more Omega 6 than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 5 ounces of Linoleic Sunflower Oil provide inadequate amounts of Carbohydrate, Fiber and Protein