Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	17% 2.9g	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	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	18.3% 13.2g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rolls, dinner, oat bran	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	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.87% 0.089mg	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	47% 189μg	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% 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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	11% 111mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	30% 0.27mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	65% 1.5mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rolls, dinner, oat bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Rolls, dinner, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Rolls, dinner, oat bran:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 2.5 times more Vitamin E and 67.6 times more Vitamin K than Rolls, dinner, oat bran.
• While 7 oz of Rolls, dinner, oat bran contain 8.5 times more Vitamin B1, 3 times more Vitamin B2, 10.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Rolls, dinner, oat bran:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Potassium and 2.1 times more Water than Rolls, dinner, oat bran.
• While 7 oz of Rolls, dinner, oat bran contain 1.5 times more Calcium, 3.6 times more Copper, 5.1 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 10.5 times more Selenium, 17.2 times more Sodium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, dinner, oat bran contain 9.1 times more Energy, 15.9 times more Fat, 47.5 times more Omega 6, 8.4 times more Carbohydrate, 4.9 times more Sugars, 1.4 times more Fiber and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, dinner, oat bran offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6