Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Breadfruit	4%	2%	94%

Macro Nutrients

	Frozen Broccoli Spears	Breadfruit	Recommended Dietary Allowance
Energy	2% 57.5kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.56% 0.095g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	30% 22g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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% 6.07g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Breadfruit	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.3% 0.2mg	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	6.95% 27.8μg	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	151% 136mg	64% 57.5mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Breadfruit	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	18.5% 0.17mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.18% 0.12mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	28.6% 972mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Breadfruit per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 3.8 times more Vitamin B2, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9, 2.4 times more Vitamin C, 13.5 times more Vitamin E and 202.8 times more Vitamin K than Breadfruit.
• While 7 oz of Raw Breadfruit contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Frozen Broccoli Spears.
• 7 ounces of Breadfruit have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Breadfruit have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Breadfruit:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Calcium, 1.3 times more Iron, 4.3 times more Manganese, 2 times more Phosphorus, 3.2 times more Selenium, 2.8 times more Zinc and 1.3 times more Water than Breadfruit.
• While 7 oz of Raw Breadfruit contain 2.3 times more Copper, 1.6 times more Magnesium and 2 times more Potassium than Frozen Broccoli Spears.
• 7 ounces of Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 6.9 times more Omega 3 and 2.9 times more Protein than Breadfruit.
• While 7 oz of Raw Breadfruit contain 3.6 times more Energy, 5.1 times more Carbohydrate, 7.5 times more Sugars and 1.6 times more Fiber than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Breadfruit provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Breadfruit provide inadequate amounts of Omega 6 in seven ounces.