Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	34.8% 45.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	43% 31g	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	22.4% 16.2g	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	% 14.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	36.6% 14g	38g per day for Men 19-50 years
Protein	11% 6.15g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.3% 0.03mg	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	NA	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	88.4% 79.6mg	24% 21.4mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	10% 101mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	11.7% 0.11mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	15% 0.34mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Nance, canned, syrup, drained per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Nance, canned, syrup, drained:

• 7 ounces of Boiled Spears Frozen Broccoli have 3.7 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 8.7 times more Vitamin B6 and 3.7 times more Vitamin C than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Nance, canned, syrup, drained:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 7.9 times more Phosphorus, 5 times more Zinc and 1.2 times more Water than Nance, canned, syrup, drained.
• Both Boiled Spears Frozen Broccoli and Nance, canned, syrup, drained contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 5.5 times more Protein than Nance, canned, syrup, drained.
• While 7 oz of Nance, canned, syrup, drained contain 3.4 times more Energy, 4.3 times more Carbohydrate, 10.7 times more Sugars and 2.3 times more Fiber than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein