Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cinnamon Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cinnamon Bread	11%	19%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Cinnamon Bread	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0% 0g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	36.5% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	67.7% 88g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	38.6% 28g	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	2.27% 1.65g	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	% 1.5g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cinnamon Bread	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.12% 0.054mg	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	33.2% 133μg	27.8% 111μg	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	124% 112mg	0% 0mg	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	16% 2.42mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cinnamon Bread	Recommended Dietary Allowance
Calcium	11% 111mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	14% 0.13mg	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	20% 1.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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% 99mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	44.4% 24.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.25% 83.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cinnamon Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cinnamon Bread:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 4.8 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 8.5 times more Vitamin K than Cinnamon Bread.
• While 7 oz of Cinnamon Bread contain 6 times more Vitamin B1, 6 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cinnamon Bread provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cinnamon Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cinnamon Bread have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cinnamon Bread:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Magnesium, 2.9 times more Potassium and 2.2 times more Water than Cinnamon Bread.
• While 7 oz of Cinnamon Bread contain 1.3 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, 4.4 times more Selenium and 16.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cinnamon Bread contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cinnamon Bread contain 9.7 times more Energy, 18.2 times more Fat, 3.8 times more Omega 3, 100.7 times more Omega 6, 9.3 times more Carbohydrate, 10.5 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cinnamon Bread offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6