Comparing Nutrients in 7 ounces Boiled Broccoli VS Frozen novelties, fruit and juice bars

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen novelties, fruit and juice bars	6%	1%	93%

Macro Nutrients

	Boiled Broccoli	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	31% 40g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	48% 34.7g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	1.97% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.8% 0.05mg	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	3.47% 14μg	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	143% 129mg	21% 19mg	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	19% 2.88mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	0% 0mg	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	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	14.2% 0.33mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen novelties, fruit and juice bars per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Frozen novelties, fruit and juice bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Frozen novelties, fruit and juice bars:

• 7 ounces of Boiled Broccoli have 77 times more Vitamin A, 5.7 times more Vitamin B1, 6.8 times more Vitamin B2, 3.5 times more Vitamin B3, 15.4 times more Vitamin B5, 8 times more Vitamin B6, 15.4 times more Vitamin B9, 6.8 times more Vitamin C, more Vitamin E and 156.8 times more Vitamin K than Frozen novelties, fruit and juice bars.
• 7 ounces of Frozen novelties, fruit and juice bars have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Frozen novelties, fruit and juice bars have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Frozen novelties, fruit and juice bars:

• 7 ounces of Boiled Broccoli have 8 times more Calcium, more Copper, 3.5 times more Iron, 5.3 times more Magnesium, 11.2 times more Phosphorus, 5.5 times more Potassium, 8 times more Selenium, 10.3 times more Sodium and 9 times more Zinc than Frozen novelties, fruit and juice bars.
• Both Boiled Broccoli and Frozen novelties, fruit and juice bars contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Frozen novelties, fruit and juice bars lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 14.9 times more Omega 3, 3.3 times more Fiber and 2 times more Protein than Frozen novelties, fruit and juice bars.
• While 7 oz of Frozen novelties, fruit and juice bars contain 2.5 times more Energy, 2.8 times more Carbohydrate and 12.6 times more Sugars than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Frozen novelties, fruit and juice bars provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Frozen novelties, fruit and juice bars provide inadequate amounts of Omega 6 in seven ounces.