Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Frozen Broccoli Spears	Wheat Bran	Recommended Dietary Allowance
Energy	1.4% 41kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	17% 2.9g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.8% 0.58g	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	160% 60.7g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Wheat Bran	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	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	142% 1.85mg	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	28% 112μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Wheat Bran	Recommended Dietary Allowance
Calcium	5.8% 58mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	157% 1.4mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	206% 866mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	709% 16.3mg	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	205% 1436mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	49.3% 1675mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Wheat Bran per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, more Vitamin C and 53.4 times more Vitamin K than Wheat Bran.
• While 5 oz of Crude Wheat Bran contain 7.3 times more Vitamin B1, 5.1 times more Vitamin B2, 29.4 times more Vitamin B3, 9 times more Vitamin B5 and 7.4 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Wheat Bran provide similar amounts of Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Wheat Bran:

• 5 ounces of Frozen Broccoli Spears have 9.2 times more Water than Wheat Bran.
• While 5 oz of Crude Wheat Bran contain 1.8 times more Calcium, 27.7 times more Copper, 14.7 times more Iron, 38.2 times more Magnesium, 44.9 times more Manganese, 17.2 times more Phosphorus, 4.7 times more Potassium, 40.8 times more Selenium and 21.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 3.6 times more Sugars than Wheat Bran.
• While 5 oz of Crude Wheat Bran contain 7.4 times more Energy, 12.5 times more Fat, 1.3 times more Omega 3, 55.1 times more Omega 6, 12.1 times more Carbohydrate, 14.3 times more Fiber and 5.1 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6