Comparing Nutrients in 5 ounces Oil, pam cooking spray, original VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Oil, pam cooking spray, original	0%	89%	11%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Oil, pam cooking spray, original	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	38.7% 1123kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.12g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	637% 10g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	125% 21g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.3g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.87% 2.1g	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	0% 0g	11% 4.25g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Oil, pam cooking spray, original	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19% 0.25mg	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	0% 0μg	33.3% 133μg	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	0% 0mg	108% 97mg	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	0% 0mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil, pam cooking spray, original	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	5.67% 0.051mg	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	0% 0mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	0% 0mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil, pam cooking spray, original VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil, pam cooking spray, original versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil, pam cooking spray, original vs Frozen Broccoli Spears:

• 5 oz of Frozen Broccoli Spears contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oil, pam cooking spray, original.
• 5 ounces of Oil, pam cooking spray, original have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Oil, pam cooking spray, original as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil, pam cooking spray, original vs Frozen Broccoli Spears:

• 5 ounces of Oil, pam cooking spray, original have 3.5 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and 823.2 times more Water than Oil, pam cooking spray, original.
• 5 ounces of Oil, pam cooking spray, original lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil, pam cooking spray, original have 27.3 times more Energy, 231.4 times more Fat, 96.6 times more Saturated Fat, 57.5 times more Omega 3, 404.2 times more Omega 6 and 3.9 times more Carbohydrate than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Sugars, more Fiber and 11.8 times more Protein than Oil, pam cooking spray, original.
• 5 ounces of Oil, pam cooking spray, original provide inadequate amounts of Fiber and Protein
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6