Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	27% 784kcal	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	7.46% 2.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	22% 3.7g	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	110% 143g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	17% 12.3g	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	6.73% 4.9g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dry Bread Crumbs	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	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18.5% 0.24mg	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	53% 212μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	11% 111mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	56.2% 0.51mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	79.3% 1.82mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.35% 13g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C, 15.3 times more Vitamin E and 12.3 times more Vitamin K than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 18.2 times more Vitamin B1, 4.2 times more Vitamin B2, 14.1 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dry Bread Crumbs provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 14 times more Water than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 3.3 times more Calcium, 6.7 times more Copper, 6 times more Iron, 2.4 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus, 9 times more Selenium, 30.5 times more Sodium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dry Bread Crumbs contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Grated Dry Bread Crumbs contain 15.2 times more Energy, 18.3 times more Fat, 27.3 times more Saturated Fat, 1.8 times more Omega 3, 60.5 times more Omega 6, 15.1 times more Carbohydrate, 4.6 times more Sugars, 3 times more Fructose, 1.5 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6