Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	300% 4.8g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	132% 22.4g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	101% 73g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Toppings, nuts in syrup	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	29.8% 0.36mg	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	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27% 0.35mg	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	13% 51.6μg	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	0.66% 0.6mg	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	3.04% 0.46mg	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	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	11% 111mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	119% 1.07mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	104% 2.4mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Toppings, nuts in syrup per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Toppings, nuts in syrup:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B9, 188 times more Vitamin C, 5.3 times more Vitamin E and 90.1 times more Vitamin K than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 3.4 times more Vitamin B1 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toppings, nuts in syrup provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Toppings, nuts in syrup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Toppings, nuts in syrup:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.4 times more Potassium, 1.3 times more Selenium and 6.2 times more Water than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 14.2 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 17.2 times more Energy, 75.9 times more Fat, 44.5 times more Saturated Fat, 23 times more Omega 3, 364.5 times more Omega 6, 12.2 times more Carbohydrate, 27.2 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6