Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	105% 136g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	15.7% 11.4g	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	NA	5.4% 3.93g	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	11% 6.15g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26% 0.34mg	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	15% 59.5μg	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	5.95% 5.36mg	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	17.5% 2.6mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	10% 101mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	54% 0.48mg	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	15% 1.2mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	85% 1.95mg	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	15.6% 109mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	278% 4167mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Seasoned Dry Bread Crumbs per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 7 ounces of Boiled Spears Frozen Broccoli have 5.1 times more Vitamin A, 14.9 times more Vitamin C, 5.1 times more Vitamin E and 1.9 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 17.5 times more Vitamin B1, 5.1 times more Vitamin B2, 13.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 7 ounces of Boiled Spears Frozen Broccoli have 14.3 times more Water than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 3.6 times more Calcium, 5.7 times more Copper, 8.1 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, 13 times more Selenium, 87.5 times more Sodium and 4.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Seasoned Grated Dry Bread Crumbs contain 13.7 times more Energy, 49.8 times more Fat, 77.3 times more Saturated Fat, 5.1 times more Omega 3, 160.3 times more Omega 6, 12.8 times more Carbohydrate, 3.9 times more Sugars, 1.6 times more Fiber and 4.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6