Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Molasses	0%	0%	100%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Molasses	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	114% 148g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	205% 148g	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	35% 25.4g	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	% 23.6g	g per day for Men 19-50 years
Sucrose	NA	% 58.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.15g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Molasses	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	11.5% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	102% 1.33mg	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	0% 0μg	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	88.4% 79.6mg	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	17.5% 2.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Molasses	Recommended Dietary Allowance
Calcium	10% 101mg	40.7% 407mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	107% 0.97mg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	132% 3.04mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Molasses per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Molasses:

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 40.5 times more Vitamin B2, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 7 oz of Molasses contain 2 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.2 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Molasses:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.8 times more Phosphorus and 4.1 times more Water than Molasses.
• While 7 oz of Molasses contain 4 times more Calcium, 11.3 times more Copper, 7.7 times more Iron, 12.1 times more Magnesium, 4.7 times more Manganese, 8.1 times more Potassium, 9.4 times more Selenium and 1.5 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Molasses contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have more Omega 3, more Fiber and more Protein than Molasses.
• While 7 oz of Molasses contain 10.4 times more Energy, 13.9 times more Carbohydrate and 50.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Molasses provide inadequate amounts of Omega 6 in seven ounces.