Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	29.6% 859kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	49% 47.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	36% 6.1g	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	80.4% 105g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	109% 79.4g	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	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	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	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.17% 0.093mg	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	0.99% 3.97μg	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	124% 112mg	0.44% 0.4mg	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	16% 2.42mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	11% 111mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	27.6% 0.25mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	58% 1.34mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frostings, coconut-nut, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Frostings, coconut-nut, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Frostings, coconut-nut, ready-to-eat:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 5.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 33.5 times more Vitamin B9, 282 times more Vitamin C and 20.8 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• Both Frozen Chopped Broccoli and Frostings, coconut-nut, ready-to-eat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Frostings, coconut-nut, ready-to-eat:

• 7 ounces of Frozen Chopped Broccoli have 4.3 times more Calcium, 1.5 times more Iron and 4.4 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 7 oz of Frostings, coconut-nut, ready-to-eat contain 3.3 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 6.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frostings, coconut-nut, ready-to-eat contain similar levels of Magnesium, Potassium, Selenium and Zinc per seven ounces.
• 7 ounces of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While 7 oz of Frostings, coconut-nut, ready-to-eat contain 16.7 times more Energy, 82.8 times more Fat, 196.2 times more Saturated Fat, 1.3 times more Omega 3, 99.2 times more Omega 6, 11 times more Carbohydrate and 29.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6