Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Sweetener, syrup, agave

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Frozen Broccoli Spears	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	1.4% 41kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	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% 0g	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	83.3% 108g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	133% 96g	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	109% 79g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	25.5% 0.33mg	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	10.6% 42.5μg	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	26.8% 24mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	1.4% 0.013mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	0.31% 0.007mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	0.17% 5.67mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.88% 32.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sweetener, syrup, agave per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Sweetener, syrup, agave:

• 5 ounces of Frozen Broccoli Spears have 7.1 times more Vitamin A, 3.1 times more Vitamin B9, 4 times more Vitamin C, 1.4 times more Vitamin E and 4.5 times more Vitamin K than Sweetener, syrup, agave.
• While 5 oz of Sweetener, syrup, agave contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• 5 ounces of Sweetener, syrup, agave have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Sweetener, syrup, agave have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Sweetener, syrup, agave:

• 5 ounces of Frozen Broccoli Spears have 41 times more Calcium, 4 times more Copper, 8 times more Iron, 16 times more Magnesium, 51.2 times more Manganese, 59 times more Phosphorus, 62.5 times more Potassium, 34 times more Zinc and 3.9 times more Water than Sweetener, syrup, agave.
• Both Frozen Broccoli Spears and Sweetener, syrup, agave contain similar levels of Selenium per five ounces.
• 5 ounces of Sweetener, syrup, agave lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, 15 times more Fiber and 34 times more Protein than Sweetener, syrup, agave.
• While 5 oz of Sweetener, syrup, agave contain 10.7 times more Energy, 14.3 times more Carbohydrate and 46.3 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Sweetener, syrup, agave provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Sweetener, syrup, agave provide inadequate amounts of Omega 6 in five ounces.