Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	106% 137g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	21.2% 15.4g	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	15.7% 5.95g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	61% 0.79mg	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	27.8% 111μg	12% 47.6μg	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	88.4% 79.6mg	51.6% 46.4mg	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	17.5% 2.6mg	25.5% 3.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	135% 1353mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	107% 0.96mg	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	15% 1.2mg	489% 39mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	1367% 31.4mg	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	14% 97mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	38.7% 1316mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pumpkin Pie Spice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Pumpkin Pie Spice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Pumpkin Pie Spice:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.9 times more Vitamin A, 2.3 times more Vitamin B9, 1.7 times more Vitamin C and 3.1 times more Vitamin K than Pumpkin Pie Spice.
• While 7 oz of Pumpkin Pie Spice contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4.9 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 7 ounces of Pumpkin Pie Spice have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Pumpkin Pie Spice:

• 7 ounces of Cooked Chopped Frozen Broccoli have 10.7 times more Water than Pumpkin Pie Spice.
• While 7 oz of Pumpkin Pie Spice contain 20.7 times more Calcium, 14.2 times more Copper, 32.3 times more Iron, 10.5 times more Magnesium, 71 times more Manganese, 2.4 times more Phosphorus, 4.7 times more Potassium, 13.3 times more Selenium, 4.7 times more Sodium and 8.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pumpkin Pie Spice contain 12.2 times more Energy, 105 times more Fat, 362.8 times more Saturated Fat, 1.5 times more Omega 3, 55 times more Omega 6, 12.9 times more Carbohydrate, 5.3 times more Sugars, 4.9 times more Fiber and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6