Comparing Nutrients in 7 ounces Boiled Broccoli VS Frostings, glaze, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	128% 166g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	220% 160g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	0% 0g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	0.48% 0.077mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	0.92% 0.012mg	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	53.6% 214μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	1.32% 0.012mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	0.74% 0.06mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	1.2% 0.028mg	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	19% 133mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.82% 30.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Frostings, glaze, prepared-from-recipe:

• Boiled and Drained Broccoli has 19.3 times more Vitamin A, 10.5 times more Vitamin B1, 2.7 times more Vitamin B2, 14.2 times more Vitamin B3, 12.1 times more Vitamin B5, 33.3 times more Vitamin B6, 108 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain more Vitamin B12 than Boiled and Drained Broccoli.

Comparing minerals per 7 ounces for Boiled Broccoli vs Frostings, glaze, prepared-from-recipe:

• Boiled and Drained Broccoli has 2.4 times more Calcium, 10.2 times more Copper, 22.3 times more Iron, 10.5 times more Magnesium, 13.9 times more Manganese, 5.2 times more Phosphorus, 9.8 times more Potassium, 1.6 times more Selenium, 6.8 times more Sodium, 7.5 times more Zinc and 5.8 times more Water than Frostings, glaze, prepared-from-recipe.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 11.9 times more Omega 3, more Fiber and 5.4 times more Protein than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain 9.7 times more Energy, 11.7 times more Carbohydrate and 57.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.