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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Frozen Broccoli Spears	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	2% 57.5kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.46% 2.4g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	110% 143g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	17% 12.3g	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	6.73% 4.9g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	11% 6.07g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	18.5% 0.24mg	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	46.6% 187μg	53% 212μg	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	151% 136mg	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	18% 2.68mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	56.2% 0.51mg	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	18% 1.43mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	79.3% 1.82mg	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	16.7% 117mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.35% 13g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 16.9 times more Vitamin E and 15.4 times more Vitamin K than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 13.4 times more Vitamin B1, 3.5 times more Vitamin B2, 14.4 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry Bread Crumbs provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Potassium and 13.9 times more Water than Dry Bread Crumbs .
• While 7 oz of Plain Grated Dry Bread Crumbs contain 4.5 times more Calcium, 7.1 times more Copper, 6.7 times more Iron, 2.7 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 13.3 times more Selenium, 43.1 times more Sodium and 4.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Grated Dry Bread Crumbs contain 13.6 times more Energy, 15.6 times more Fat, 23.1 times more Saturated Fat, 1.5 times more Omega 3, 50.6 times more Omega 6, 13.5 times more Carbohydrate, 4.2 times more Sugars, 1.5 times more Fiber and 4.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6