Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Bulgur	13%	3%	84%

Macro Nutrients

	Frozen Broccoli Spears	Bulgur	Recommended Dietary Allowance
Energy	2% 57.5kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	6.05% 1.03g	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	116% 151g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.12% 0.81g	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	65.3% 25g	38g per day for Men 19-50 years
Protein	11% 6.07g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Bulgur	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	52.2% 0.68mg	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	13.4% 53.6μg	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	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Bulgur	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	74% 0.66mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	263% 6.05mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Bulgur per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 3.5 times more Vitamin B9, more Vitamin C, 22.5 times more Vitamin E and 53.4 times more Vitamin K than Bulgur.
• While 7 oz of Dry Bulgur contain 3.2 times more Vitamin B1, 11.1 times more Vitamin B3, 4.3 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bulgur provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Dry Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 10.1 times more Water than Bulgur.
• While 7 oz of Dry Bulgur contain 9.3 times more Copper, 3.4 times more Iron, 10.3 times more Magnesium, 11.9 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium and 5.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bulgur contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 5.4 times more Omega 3 and 3.6 times more Sugars than Bulgur.
• While 7 oz of Dry Bulgur contain 11.8 times more Energy, 14 times more Omega 6, 14.2 times more Carbohydrate, 4.2 times more Fiber and 4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Bulgur provide inadequate amounts of Omega 3