Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Frozen Chopped Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	61.5% 80g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	11% 8.06g	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	1.18% 0.85g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 6.53g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11.4% 0.15mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	11% 111mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	24% 0.22mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	80% 1.84mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Van's, Gluten Free, Totally Original Pancakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Van's, Gluten Free, Totally Original Pancakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Van's, Gluten Free, Totally Original Pancakes:

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 7.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• While 7 oz of Van's, Gluten Free, Totally Original Pancakes contain 1.3 times more Vitamin B1 and 3.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Van's, Gluten Free, Totally Original Pancakes:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 1.7 times more Potassium and 1.8 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• While 7 oz of Van's, Gluten Free, Totally Original Pancakes contain 2.9 times more Copper, 1.9 times more Magnesium, 3.1 times more Manganese, 6.1 times more Phosphorus and 13.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Van's, Gluten Free, Totally Original Pancakes contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• While 7 oz of Van's, Gluten Free, Totally Original Pancakes contain 8.3 times more Energy, 15.7 times more Fat, 2.8 times more Omega 3, 30.4 times more Omega 6, 8.4 times more Carbohydrate and 3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Van's, Gluten Free, Totally Original Pancakes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6