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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen novelties, fruit and juice bars	6%	1%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	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	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	31% 40g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 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	5.22% 2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.97% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen novelties, fruit and juice bars	Recommended Dietary Allowance
Calcium	11% 111mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	0% 0mg	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	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.2% 155g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Frozen novelties, fruit and juice bars:

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 4.8 times more Vitamin B1, 5.3 times more Vitamin B2, 3 times more Vitamin B3, 7 times more Vitamin B5, 5.2 times more Vitamin B6, 9.6 times more Vitamin B9, 5.9 times more Vitamin C, more Vitamin E and 90.1 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Frozen novelties, fruit and juice bars:

• 7 ounces of Frozen Chopped Broccoli have 11.2 times more Calcium, more Copper, 4.3 times more Iron, 4.5 times more Magnesium, 1.8 times more Manganese, 8.3 times more Phosphorus, 4 times more Potassium, 14 times more Selenium and 9.6 times more Zinc than Frozen novelties, fruit and juice bars.
• Both Frozen Chopped Broccoli and Frozen novelties, fruit and juice bars contain similar levels of 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 Frozen Chopped Broccoli have 13.1 times more Omega 3, 3 times more Fiber and 2.3 times more Protein than Frozen novelties, fruit and juice bars.
• While 7 oz of Frozen novelties, fruit and juice bars contain 3.3 times more Energy, 4.2 times more Carbohydrate and 12.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Frozen novelties, fruit and juice bars provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen novelties, fruit and juice bars provide inadequate amounts of Omega 6 in seven ounces.