Comparing Nutrients in 7 ounces Seasoned Dry Bread Crumbs VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	26.2% 760kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.14g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	5.4% 3.93g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	50% 28g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	59% 236μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	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	3.44% 0.52mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	36% 361mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	7.94% 0.071mg	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	122% 9.76mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	50% 351mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	278% 4167mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Seasoned Dry Bread Crumbs 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 Seasoned Dry Bread Crumbs vs Frozen Broccoli Spears:

• 7 ounces of Seasoned Dry Bread Crumbs have 13.3 times more Vitamin B1, 3.6 times more Vitamin B2, 13.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.7 times more Vitamin A, 25.3 times more Vitamin C, 5.2 times more Vitamin E and 2.2 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Seasoned Dry Bread Crumbs vs Frozen Broccoli Spears:

• 7 ounces of Seasoned Dry Bread Crumbs have 4.4 times more Calcium, 6.8 times more Copper, 6.8 times more Iron, 2.9 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 13 times more Selenium, 123.5 times more Sodium and 4.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 14.3 times more Water than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seasoned Dry Bread Crumbs have 13.2 times more Energy, 16.1 times more Fat, 26.8 times more Saturated Fat, 1.7 times more Omega 3, 56.3 times more Omega 6, 12.8 times more Carbohydrate, 3.9 times more Sugars, 1.6 times more Fiber and 4.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6