Comparing Nutrients in 7 ounces Municipal Tap Water VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Municipal Tap Water	0%	0%	0%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Municipal Tap Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	0% 0kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0% 0g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0% 0g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Municipal Tap Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Municipal Tap Water	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	4.02% 161μg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	0.058% 2mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.36% 198g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Municipal Tap Water VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Municipal Tap Water versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Municipal Tap Water vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Municipal Tap Water.
• 7 ounces of Municipal Tap Water have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Municipal Tap Water as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Municipal Tap Water vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 13.7 times more Calcium, 4 times more Copper, more Iron, 16 times more Magnesium, more Manganese, more Phosphorus, 250 times more Potassium, more Selenium and more Zinc than Municipal Tap Water.
• Both Municipal Tap Water and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Municipal Tap Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Broccoli Spears contain more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Municipal Tap Water.
• 7 ounces of Municipal Tap Water provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Municipal Tap Water as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.