Comparing Nutrients in 5 ounces Poultry Seasoning Spices VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Poultry Seasoning Spices	10%	18%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Poultry Seasoning Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15% 435kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.66g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	83.6% 1.34g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.27% 1.4g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	42% 16g	11% 4.25g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Poultry Seasoning Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	20.8% 187μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	14% 0.18mg	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	49% 196μg	20% 79.4μg	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	19% 17mg	63% 57mg	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	12.5% 1.87mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	951% 1142μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poultry Seasoning Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	141% 1412mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	5.35% 0.048mg	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	625% 50mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	423% 9.7mg	13.7% 0.32mg	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	34.6% 242mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.36% 13g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Poultry Seasoning Spices vs Cooked Chopped Frozen Broccoli:

• Poultry Seasoning Spices have 2.6 times more Vitamin A, 4.8 times more Vitamin B1, 2.4 times more Vitamin B2, 6.5 times more Vitamin B3, 10.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 9.1 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Vitamin C than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 5 oz.
• Both Poultry Seasoning Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Poultry Seasoning Spices vs Cooked Chopped Frozen Broccoli:

• Poultry Seasoning Spices have 30.2 times more Calcium, 24.8 times more Copper, 57.9 times more Iron, 17.2 times more Magnesium, 30.7 times more Manganese, 3.5 times more Phosphorus, 4.8 times more Potassium, 10.3 times more Selenium, 2.5 times more Sodium and 11.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 9.7 times more Water than Poultry Seasoning Spices.

Comparison of macro-nutrients per 5 ounces:

• Poultry Seasoning Spices have 11 times more Energy, 62.8 times more Fat, 182.8 times more Saturated Fat, 22.5 times more Omega 3, 76.3 times more Omega 6, 12.3 times more Carbohydrate, 1.2 times more Sugars, 3.8 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Poultry Seasoning Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.